How to Keep Fit When You Travel All the Time

How to Keep Fit When You Travel All the Time

by Dr. Rick Goodman on April 20, 2016

As an international conference speaker, I find myself in airports and hotels pretty frequently. I know firsthand how tough it can be to maintain physical fitness when you’re on the road—but I also know how important it is, not just for extending your lifespan and staving off illness, but for maintaining productivity, high energy, and creative thinking.

Simply put: If your life on the road consists of fast food and hotel bars, you’re going to find yourself losing your edge pretty quickly.

So how do you stay fit when you’re flying all over the world and spending ample time away from your own bed, your own kitchen, and your own gym? Let me share some tips that I think frequent-flying leaders and business owners will really benefit from!

Putting Your Health First When You’re on the Road

First and foremost: Drink a ton of water. Believe me, you’re going to need to drink more water than you might think. Travel stresses the body, which leads to dehydration and, in turn, to water retention—meaning you’ll start to feel heavy, bloated, and tired if you don’t guzzle plenty of water. Aim for an average of two liters per day, even while you cut back on those liquids that only dehydrate you further, like soda and coffee.

Keep some healthy and filling snacks handy. You may find yourself stuck in an airport or sitting on a tarmac around meal time, and you don’t want to grab fast food to tide you over—so make sure you have something healthier handy. A protein bar that’s low sugar is always good.

Stop by a local convenience store and stock up on fruits and veggies. Once you get to the hotel, ask them to clear your minibar so you can use that fridge space to stock your nutrient-rich, energy-giving snacks.

Find a way to work out. There’s just no way around this one: You need to plan ahead and find a way to work in some fitness every day. Ensuring your hotel has a fitness center is ideal, but if that fails, devoting an hour or so to walking around town can help you burn some calories and boost your energy levels.

Make sleep a priority. Finally, as much as you’ll want to rush around and take in the sights and sounds of a new place, you’re going to want to get your eight hours each night. Cut the alcohol and turn off your phone an hour before you plan to turn in, do something to relax, and give your body the rest it needs.

Do you have any of your own fitness tips to add to my list? Connect with me through my website and let me know!

Dr. Rick Goodman CSP is a thought leader in the world of leadership and is one of the most sought after conference keynote speakers on leadership, engagement, and business growth in the United States and internationally.

He is also the author of the book Living A Championship Life, “A Game Plan for Success,” and the co–author of the book Jamie’s Journey: Travels with My Dad written by his sixteen-year-old daughter Jamie.

Dr. Rick is famous for helping organizations, corporations, and individuals with systems and strategies that produce increased profits and productivity without having the challenges of micromanaging the process. Some of Dr. Rick’s clients include Heineken, AT&T, Boeing, Cavium Networks, IBM, Hewlett Packard, and Franklin Templeton Investments.

You can contact Dr. Rick at or call 888-267-6098.

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