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How to keep fit and healthy whilst travelling on business.

18th September 2019

Travelling on business can play havoc with your well-being and health.

Constant early mornings, coping with different time zones, all day meetings, late night networking. That’s without keeping up to date with your regular work and finding time to catch a quick meal.

We all know that a nutritious diet, a good night’s sleep and physically exercise can help to keep us at the top of our game but how can we actually fit that into the schedule?

Eat and drink healthy

Avoid the quick snacks. Airport fast food, lounges with free alcohol, large company dinners can be disastrous. Try packing some of your favourite healthier snacks. Eat protein, plenty of vegetables and fruit. If you have a mini fridge you could use it to keep some of your favourite healthy treats.  Cut out the caffeine and minimise the carbohydrates.

Drinking lots of water prevents dehydration. Carry a reusable water bottle, you can fill it with fruits giving it extra flavour. With the changing weather climates and regular flying, water can help reduce the effects of jet lag and restore dehydrated skin from the dry air in the aeroplane.  Keep alcohol and fizzy drinks to a minimum.

Keep moving

Try and choose a hotel with a gym (and pool if you are lucky,) or one that offers passes to a local fitness centre. Then build your workout into your schedule. First thing in the morning or even ½ an hour at the end of the day.  If they don’t have one, then you can easily workout in your room. All you need is some floor space and you can squeeze in some squats, push ups and sit ups. 20 minutes of high intensity will work wonders. Why not pack a couple of resistant bands you can use these in your room too?

Use the stairs instead of the lift. Try a brisk walk in the mornings or at lunchtime, you can soak up the local sights and get some fresh air keeping up your productivity levels.


Get a good night’s sleep. Easier said than done after a long day of travel and entertaining. Keep alcohol and fizzy drinks to a minimum. A solid 7 and 8 hours is ideal, so power down your devices, take a hot shower and have a herbal tea.

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