Crystal M.

For many professionals, making a living sometimes involves business travel. If you fall into this category, you know how challenging it can be to maintain a healthy lifestyle. Long workdays filled with back-to-back meetings, followed by expensive dinners and social obligations, often leave little time for yourself. But staying active and healthy on the road is possible. Here are a few strategies to help you manage:

1. Use the Hotel Gym

Most hotels offer fitness amenities such as a gym or workout room. Plan ahead and schedule time for exercise, just as you would for a meeting. A short workout can make a big difference in keeping your energy levels up.

2. Review Menus in Advance

If you track your nutrition or macros, check restaurant menus ahead of time. This helps you make informed choices, avoid surprises, and stay consistent with your eating habits. While indulgence may happen occasionally, planning ahead reduces the likelihood of overdoing it.

3. Track Your Steps

Wear a fitness tracker like an Apple Watch, Garmin, or similar device to monitor your daily activity. Business trips often involve more walking than usual (between going to meetings, walking to the site, and dinners) so you may find your step count doubling or even tripling!

4. Limit Empty Calories

Alcohol and desserts are common during business dinners, but they’re not mandatory. If you choose to indulge, do so in moderation. Remember, you don’t need to match your colleagues’ choices to fit in.

5. Prioritize Rest

Adequate sleep is essential for both your health and your performance. Resting well each night helps you stay sharp in meetings and maintain your routine.

Whether you’re attending a conference or traveling for entrepreneurial pursuits, you may not hit every one of these goals every time. But by keeping them in mind and turning them into habits, you’ll find it easier to maintain your routine. Over time, staying fit during business travel will feel natural—and far less daunting than it seems.