Fitness Tips For The Business Traveler

Karen Kwan
Written by Karen Kwan

You know how it is: you’ve hit a nice groove when at home when it comes to exercising. But then you go on a business trip. Being away from home for work can completely throw off the fitness regimen you’ve established. Don’t let all of your hard work go to waste—you can lose strength and endurance quite quickly if you take a complete break from exercise. There are definitely ways you can make it easier to work up a sweat when on the road.

Rent your fitness apparel

You’re diligent (à la George Clooney’s character in the movie Up in the Air) about using a carry-on suitcase when you travel. Which means there’s simply no room in your luggage to bring training shoes, a sports bra and sweat-wicking technical apparel. If you’re staying at a Westin, you’re in luck: they have a program in their hotels with New Balance in which for a one-time fee during your stay, you can borrow running shoes and clothing.

Reserve a room with gym equipment in your suite

When you’re away from home and working at a conference all day, sometimes just the luxury of the having the gym equipment right in your hotel room can make all the difference when it comes to exercising. This way you can do your workout and get sweaty all in the privacy of your room (that trip on the elevator to the hotel gym, short as it may be, can be a big workout deterrent!).

Download fitness apps to your smartphone

Sure, you won’t be able to attend your regular Spinning or Crossfit class, but that doesn’t mean all is at a loss. While you might not have time to search for and attend a class in the city you’re staying in (although, of course, you can do that if your schedule permits), there are loads of fitness apps you can use to get a workout routine (alternatively, find one that streams online). For example, there’s the Nike Training Club app and online, for a monthly fee you can virtually attend a class taught by Rodney Yee and Colleen Saidman online at Gaiam Yoga Studio.

Go for a run

If you’re stuck in a conference or trade show all day, this may mean you have little time to explore the city you’re staying in. Go for a run outside before or after you have to be at work and you get to sightsee a little bit while working on your cardio. Ask at the hotel’s front desk about a route—you’ll want to make sure you’re staying in a safe neighbourhood after all (if you’re at the Westin, they have pre-mapped running routes outlined on little cards).

Do a simple circuit in your room

Sometimes we get too focused on the latest class or fitness equipment when it comes to exercise and forget we can fit in a workout doing very simple moves without any tools at all. Think crunches, squats, plank and push-ups. You can do a circuit of these exercises even in a small hotel room.

About the author

Karen Kwan

Karen Kwan

Karen Kwan is a freelance writer based in Toronto. Her work has appeared in Flare, Elle Canada and, Glow, Metro, Huffington Post Canada, Travelife and Travel + Escape. She also runs her blog,, where she writes about health, beauty, fitness and lifestyle.

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