how to stay fit while travelling for work.

Working out and keeping fit when travelling can be difficult especially if your job involves being in transit for hours at a time.

But whether it's workout exercises without equipment, healthy eating tips or developing a travel fitness plan, there are steps you can take to get and stay in shape. Randstad details the best ways you can eat healthy and exercise while travelling.

Healthy eating tips. 

Eating is 80% of being in shape and it's very difficult to out-train a bad diet. When travelling or on the go, try to have meals prepared where you can. If this isn’t an option try and choose healthier choices which have a lower carbohydrate count. 

Why? Carbohydrates are the basis of our favourite snacks: sandwiches, crisps, chocolate bars and sweets along with many more of our go-to foods. But...these will make you feel sluggish and sleepy, not what you want when commuting on long haul journeys or in a business meeting. A great way to track your food on the go is by using the MyFitnessPal app.  

Travel exercise.

Joining a gym - especially one that gives you access to premises across the country - makes it much easier to exercise while away from home. Travelling eats into days but one thing you should remember is a workout usually lasts between 30 and 60 minutes, which is only 2-4% of your day.


If you are dedicated to keeping fit and healthy and motivated to get your workout wherever and whenever, APP Freeletics could be for you. Freeletics is a HIIT (High Intensity Interval Training) workout based app, which you can do in any space the size of your body. 

If you feel like you struggle to workout in a hotel or office and need a gym check out Pay As You Gym. Simply search your location and the website will show you all of the local gyms and the pricing of a session.


Exercises you can do at home and on the move.


How to do a squat.

Place your feet shoulder-width apart or slightly wider. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Keeping a straight back, lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Then press your weight back up.

How to do a push up. 

Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position.

How to do a lunge.

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Then stand back up and repeat.

How to do a plank.

Get into pushup position on the floor, now bend your elbows 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can.

How to do a crunch.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.Place your hands in a cross across your body, tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward, curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.

How to do a burpee.

Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all. Jump the feet back in toward the hands. Explosively jump into the air, reaching your arms straight overhead.

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