Maintaining healthy habits is just as important as the business priorities behind the decisions for business travel. Regardless if you’re traveling for business or at home, the best exercise tips say that it’s important to find time to squeeze in at least 20 minutes of exercise three times a week, explains Lisa Hamlin, director of international and media relations for the Aerobics and Fitness Association of America (AFAA), Sherman Oaks, CA.

Business travel often means long flights, packed schedules and hours spent sitting in meetings. But staying active on the road is just as important as the business goals behind the trip. Regular exercise can improve focus, reduce travel fatigue and help business travelers stay productive throughout their journey.

According to physical activity recommendations from the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate aerobic activity each week and muscle-strengthening activities on two or more days to support overall health and well-being during travel.

Build a balanced travel fitness routine.

A fitness routine while traveling does not need to be complicated. The goal is balance, not perfection. Business travelers and meeting professionals should aim to include:

  • Cardiovascular activity to support energy and circulation.

  • Strength training to maintain muscle tone.

  • Flexibility and mobility work to reduce stiffness from flights and long workdays.

Many business hotels now offer upgraded fitness centers and wellness amenities, making it easier to stay active during business trips. Properties that also support sustainability and wellness often align with industry expectations.

Add practical exercise tips when planning for business travel.

You don’t need a full gym or a long workout to stay active on the road. These practical tips fit easily into busy travel schedules:

  1. Take a 20-minute walk or jog near the hotel to stay active and explore the destination.

  2. Use the hotel fitness center, which is often quiet early in the morning or late in the evening.

  3. Pack resistance bands or exercise tubes for a full-body workout in your room.

  4. Do bodyweight exercises such as squats, lunges, push-ups and planks.

  5. Bring a swimsuit in case the hotel has a pool for a low-impact workout.

  6. Stretch daily, especially after flights or long meetings.

  7. Practice short yoga or mobility routines in the morning or before bed.

  8. Ask the front desk about nearby gyms, walking trails or fitness studios.

  9. Use in-room TVs or streaming services to follow guided workouts.

Fitness matters during business travel.

Staying active while traveling supports both physical and mental performance. Regular movement can help business travelers:

  • Reduce stress and jet lag.

  • Improve sleep quality.

  • Maintain energy during long meeting days.

  • Stay focused and productive.

  • Support long-term health during frequent travel.

As organizations place greater emphasis on employee well-being, wellness-friendly hotels and walkable destinations are becoming an important factor in corporate travel decisions.

Plan business travel with wellness in mind.

Meeting planners and corporate travel managers increasingly factor wellness into site selection. Hotels with strong fitness facilities, accessible outdoor spaces and wellness-focused services are especially attractive for meetings, seminars and conferences.

For planners coordinating longer programs, wellness considerations can complement venue selection checklists, helping ensure attendees remain engaged and energized throughout the event.

Final thought

You don’t need to sacrifice your health to succeed on the road. With a little planning and flexibility, exercise can be part of any business trip and help travelers return home feeling energized instead of exhausted.

Updated. Originally Published September 18, 2009