The Executive’s Guide to Staying Fit While Traveling for Work
If there’s one thing I hear all the time, it’s this: “I was doing ok … then I had to travel.”
It’s almost as if travel is an automatic reset button for bad habits. Long flights, hotel buffets, endless meetings: suddenly, workouts and healthy meals feel impossible. But the truth is the most successful executives I work with don’t let travel derail them. Instead, they build habits that work anywhere.
My client who will remain anonymous due to his job /position, resides at his home in Singapore for 3 days of the Month. Yes! He is traveling for the rest of that time. He eats out for lunch and dinner 5+ times a week then traveling, be attends conferences and evening events and is on 3-5 planes a week. On paper it's pretty much as bad as it gets for tying to find a health routine.
However...we're magicians at The Consistency Club, but that's besides the point. ??
The truth is, your life is your life. There's no point moaning about the lack of time you have and you can't sit on your hands until you feel 'ready & able' to look after your health. By then...it's too late.
So, let’s cut through the excuses and get practical. Here’s how you can stay on track no matter where work takes you.
1. The “Always Moving” Rule
Even if you can’t get a formal workout in, movement is non-negotiable. Here’s how to sneak it in:
?? Walk instead of taking the escalator.
?? Do bodyweight exercises while waiting for room service.
?? Stretch and move during layovers.
2. The Simple Nutrition Strategy for Business Travel
Eating out every meal doesn’t have to mean gaining weight. Stick to this simple framework:
?? Prioritise protein:?Grilled chicken, fish, eggs, Greek yogurt.
?? Fill half your plate with veggies.
?? Skip the unnecessary extras (bread baskets, sugary drinks).
?? Follow the 80/20 rule:?Most meals should be solid, but enjoy treats in moderation.
3. The 10-Minute Hotel Room Workout
No gym? No problem. Try this circuit:
?? Jump squats – 30 seconds
?? Push-ups – 30 seconds
?? Plank – 30 seconds
?? Repeat for 3-4 rounds
10 minutes is all you need to keep your body engaged.
4. Manage Sleep Like Your Productivity Depends on It (Because It Does)
Lack of sleep destroys your energy, cravings, and focus. Here’s how to stay sharp:
?? Block blue light an hour before bed.
?? Keep a consistent bedtime, even in different time zones.
?? Use blackout curtains or an eye mask in hotels.
Stop Using Travel as an Excuse
You don’t need a perfect routine to stay fit while traveling. You just need to be intentional. Small actions add up.
So, what’s your biggest challenge when traveling? Drop a comment, I’d love to help.
Excellent guidance here. Small activity makes a big difference, and something is better than nothing! Personally for me it is not so hard to keep my exercise going but that’s because I’ve had this practice of running while simultaneously having a career that involves travel for almost 30 years. Once you build the habit and consistency in practice, it’s much easier to keep going. Also, now that I live at 7000’, it’s always extra encouraging to be able to run somewhere with more oxygen - if nothing else gets me out of bed in the morning, that does for sure! ??