You’ve finally found a smooth way to fit exercise into your daily routine, when you are called away on work-related travel. A break in schedule, hotel breakfast buffets, leaving your gym back home, all threaten to send your fitness regimen off track. But if you learn to recognize these pitfalls, you may actually find you return healthier than when you left.

Here are four ways to stay fit while travelling on work:

Watch what you eat

Travel activates the body’s stress hormones, making a person crave the sugary, high-calorie foods found at the airport. So pack low-calorie travel-friendly foods like dry fruits and nuts for the journey.

If you’re flying, beware of dehydration. It causes fatigue, which in turn leads you to overeat. Keep your appetite in check by drinking eight ounces of water before your flight.

Skip the mini-bar or stock it with healthy foods like dahi and fruit bought from a nearby store; order a plain chicken sandwich with no mayonnaise or chips from room service and keep it in the refrigerator for when you get the late-night munchies. You can always eat it for breakfast too.

 Don’t go crazy at the breakfast buffet – stick to your usual fruit and egg white omelette. In restaurants, avoid anything fried or battered

 Schedule your workout time in advance

Slot a training session in the morning, before your day begins; after, it is easy to blow off the gym.

If you’re feeling extravagant, hire a trainer for the travel period – the hotel concierge should be able to organize one for you. You will be less likely to blow off the workout, and learn something new.
Don’t fret if your hotel doesn’t have gym. Squats, push-ups, crunches, burpees (squat thrusts) and shuttle runs are five moves that will do the trick. If there’s a park nearby, go for a run – it’s also a great way to see a new city or town.

 Make sure you stay at a hotel with a good gym

If it’s possible, book yourself into an establishment after checking the facilities they have online. If you can’t, look for a gym in the neighbourhood. If your hotel has a pool, tread the water for at least 14 minutes, you can burn up to 200 calories.

Avoid alcohol

Most travellers enjoy an evening drink on the road. But apart from the extra calories, alcohol compromises willpower, which can lead you to break your diet plan. So watch what you drink.

The most important thing is to stay motivated. Just because you’re traveling doesn’t mean your fitness or diet has to slide.

To get started with the best diet & training choices for your fitness or weightloss plan, sign up today and speak to our experts.

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Written by Team HealthifyMe

Team HealthifyMe

Team HealthifyMe is a collection of qualified health professionals, nutritionists, trainers and fitness coaches that work tirelessly to ensure a healthier and fitter future for all our clients. Trusted by the best hospitals in the country and guided by some of the best Medical Practitioners, combines technology and the latest in medical knowledge to deliver the best health and fitness solution for our clients. Sign up today at and take the first step towards a healthier tomorrow.

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  1. Stay on the routine is so much important…Basically while eating out you need to make sure you get enough fiber in diet. Before staing any meal go for serving of salad. That will help for sure.

  2. Hey team, thank you for the amazing tips there. I am a regular follower of your blog and it has helped me lose weight. Looking forward for your updates in future. Thank you.