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Travel workout: Fitness tips for business travelers

When you're traveling for work, you can stick to your fitness routine. Use these simple travel workout tips to maintain your fitness program.

By Mayo Clinic staff

If work keeps you frequently away from home, you know how challenging it can be to maintain your fitness program. Travel time and meetings might leave little room in your schedule for a workout — but keeping fit doesn't have to be a lost cause. A little dedication and planning can help you stay in shape when you're traveling. Consider these travel workout tips.

Pack for fitness

Before your trip, research the hotel or nearby fitness facilities and pack accordingly. Your travel workout essentials might include:

  • Athletic shoes
  • Exercise clothing
  • Swimsuit
  • Jump-rope
  • Resistance tubing
  • Tennis racket
  • Hand grips
  • Music and headphones
  • Exercise video or DVD

For a different type of travel workout, you might ask the hotel staff about renting in-line skates or a bicycle.

Work out as you go

Wear your walking shoes when you travel. If you're traveling by plane, stroll through the airport terminal. When traveling by train walk through the cars occasionally. Walk outdoors when the train stops to let passengers on and off. If you're driving, take frequent breaks to get out and stretch.

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References
  1. Peterson DM. Overview of the benefits and risks of exercise. http://www.uptodate.com/home. Accessed Feb. 26, 2013.
  2. Stamford B. A traveler's workout guide. The Physician and Sportsmedicine. 1998;26:113.
  3. Tompkins OS. Business traveler fitness. AAOHN Journal. 2008;56:272.
  4. Get moving: Easy tips to get active. American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Get-Moving-Easy-Tips-to-Get-Active_UCM_307978_Article.jsp. Accessed Feb. 27, 2013.
  5. Kaminsky LA. Current comment fact sheets: Exercise while traveling. American College of Sports Medicine. http://www.acsm.org/access-public-information/brochures-fact-sheets/fact-sheets. Accessed Feb. 27, 2013.
  6. Richards CA, et al. Business travel and self-rated health, obesity, and cardiovascular disease risk factors. Journal of Occupational and Environmental Medicine. 2011;53:358.
  7. Physical activity and health. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed April 11, 2013.
  8. 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/. Accessed Feb. 27, 2013.
  9. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. April 11, 2013.
HQ01556_D June 12, 2013

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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