How to Stay Fit on Work Trips

We've all been there. Work travel takes over and our health and fitness take a backseat. Being on the road welcomes the hustle and bustle of moving through airports, eating meals on the go, and often less time for working out. But don’t let your fitness goals take a back seat. Just remember these go-to-tips for staying fit - we made it super easy for you, they all start with "W"!

1. Water

    Drink lots of water. Traveling can cause dehydration for several reasons, most commonly when flying due to the lack of humidity in the cabin air.  Also, work functions often provide plenty of caffeinated drinks like coffee and sodas. Try to opt for water, or at least rotate several glasses in during the day. Your body will thank you for it!

    2. Wake Up Early

      Sleeping in may feel better in the moment, but rise 30 minutes earlier and you’ll be glad you did. Use the hotel’s fitness center or do a quick workout in your room. Studies have proven that working out gives you more energy and makes you more conscientious about your food choices throughout the day. Here’s a short and sweet 10-minute workout you can even do in your room. Remember to stretch for a few minutes before and after.

      • 1 minute of walking in place with high knees
      • 1 minute of squats
      • 1 minute of jumping jacks
      • 1 minute of push-ups
      • 1 minute plank

      Repeat this sequence, and feel more energized for your day!

        3. Watch Your Portions

          Buffets and culinary stations are a popular option at hotels and work functions.  It may be tempting to try every dish and pile your plate high, but try to stay conscious of how hungry you actually are. Seek out healthier selections like proteins, whole grains, salads, vegetables and fruits. You’ll feel better about your choices while sitting through your next meeting, and even more so when you’re back home.

          4. Walk

            Work conferences and meetings may leave you stuck sitting most of the day. Choose to walk when you can – take the stairs next to the escalator, stairwell instead of elevator, and step outside for some fresh air when you have a break. If you have the option to go off-property for a meal, opt for walking instead of a taxi or shuttle if it’s within a mile or so.

            So the next time you’re traveling for work, remember the 4 W’s to a healthier, happier you!