How to stay fit and healthy when travelling for work

Travel News 30 Mar 2016

It's that time of year again with new year resolutions of keeping fit and healthy that will be no doubt made... and broken... keeping fit and healthy is made even more difficult with regular international travel and hotel stays – but it needn't be all doom and gloom, Guy Wilkinson shares some tips for keeping fit and healthy while on the road (or in the sky!) for work.


It's all too easy to take the "worry about it later" approach, convincing yourself any hedonistic indulgences will be easily resolved once you get home by following some kind of Rocky IV training regime. Chances are, it won't. The more unfit you allow yourself to become, the longer and harder the road back becomes, it's a vicious cycle. Keep your decadences in moderation, mitigate the damage a little by squeezing in the odd workout and occasionally saying no to that extra beer or the double chocolate mud cake with ice cream.


Of course, you would have worked out if only there was space in your suitcase for all that cumbersome sports gear, right? Be honest with yourself; a pair of runners and even a simple skipping rope take up next to no room and can make a massive difference. And a quick blast of cardio needn't take up much time; even 20 minutes in the morning or before you hit the bar at night will go a long way towards keeping the Buddha belly at bay.


Even if your hotel doesn't have a gym or fitness centre, there's tons you can do using body weight and/or hotel room furniture. Push ups, sit ups, bench dips, squats and other basic manoeuvres keep your muscles active while burning excess calories; remember people, movement is medicine. And if you're not familiar with any specific routines, there are plenty of online resources outlining straightforward workouts you can knock out even before you leave the room for breakfast.


As one of the fastest-growing sports in the world, there are now CrossFit gyms (or boxes as they're referred to) scattered throughout many major cities around the world. Most will expect you to have at least some experience but with that in mind, they do tend to be welcoming towards drop-ins and most will only ask a nominal fee or that you buy a souvenir T-shirt in exchange for a workout (WOD). With sessions lasting only one hour, CrossFit is a high intensity way to stay fit, perfect for the time-poor traveller.


By Guy Wilkinson. This article is a fragment originally published on and can be read in full here.