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Muscle and Training

Stay Fit on the Move!

Staying fit in daily life is hard enough. Being away from home – for example on holiday or on a business trip – can make it even more difficult to stick to your good routine. But with a little creative thinking, staying in shape is a lot easier than you think.

We have put together a number of great tips to help you stay fit on the move!

Walk instead of taking a cab

Are you taking taxis or public transport for meetings or dinner? One of the easiest and most comfortable ways to get exercise is to walk instead. This also gives you a good opportunity to experience and enjoy the place you are visiting.

Try taking the stairs instead of the elevator whenever possible, it strengthens your legs and boosts blood circulation.

Make a plan from home

Staying fit when you are on the move begins even before you leave home. For instance, you might consider picking a hotel that offers training facilities, like a gym or a swimming pool. You can also look for a place close to a park where you can go for a run when the stress of the day has subsided. Just remember to pack your running shoes as they are sure to come in handy.

You can easily pack lots of different training equipment and bring it with you on your trip. Gymnastic bands, for example, are lightweight and can be used instead of dumbbells in a variety of exercises. You can also get special travel kettlebells that you can fill with water in your hotel room. Many ab wheels can be taken apart and will give you an effective workout for your abs, back and core muscles on the hotel floor. A yoga mat is also easy to carry and incredibly useful for many exercises.

Your own body weight might be all you need

Effective training does not have to mean lots of equipment. There are plenty of exercises that use your own body weight instead of dumbbells or fancy machines. Among the best known are squats that not only strengthen your leg muscles, but also improve your blood circulation. This can be particularly beneficial if you have travelled a long way and have been sitting still for a long time. Push-ups are classic exercises that are highly effective for strengthening your chest, back and shoulders, just as sit-ups are a good way to strengthen your abs and back muscles.

Try searching for bodyweight exercises online, and you will easily find inspiration for putting together an effective training program.

Online tools and apps are your friend

Even if the gym is far away, help is close at hand on digital platforms. Websites and apps offer different types of training and can help you create an effective training program based entirely on bodyweight exercises you can easily do in your hotel room.

Pay attention to what you eat and drink

When you eat out, you might not have the usual control over what goes into the food. But being aware can get you a long way.

For example, scan the menu for dishes with lean meat and lots of vegetables, order a salad instead of fries and for breakfast and in-between meals, choose low-fat dairy products, which are a good source of high-quality protein that will help you maintain muscle mass. Keep a protein bar in your pocket as an alternative to a chocolate bar when you feel the urge for something sweet and to help you get the proteins you need during the day.

It is always important to pay attention to your fluid intake. Dehydration leads to fatigue, which in turn tempts you to consume unnecessary calories. So, remember to stay hydrated. Carry a bottle of water in your bag to easily quench your thirst, and at the same time avoid cravings for soda or other sugary drinks. Finally, avoid drinking too much coffee as it has a diuretic effect, which can contribute to dehydration.

Five efficient exercises you can do in your hotel room


Squats provide a range of benefits, including strengthening the lower body muscles, improving core stability, and enhancing balance by engaging multiple muscle groups simultaneously.

How to do the exercise:

  • Stand with your feet shoulder-width apart, toes pointing slightly outward
  • Lower your upper body by bending your hips and knees until your thighs are at least parallel to the ground. You can go slightly lower if your mobility allows
  • Push through your heels and extend hips and knees to return to starting position
  • Keep a controlled pace, focusing on the proper technique and maintaining your balance throughout the movement


Push-ups are a classic and effective exercise that strengthen the upper body, targeting the chest, shoulders, arms and core muscles.

How to do the exercise:

  • Start in a high plank position with hands shoulder-width apart, fingers pointing forward
  • Align your body in a straight line from head to heels
  • Lower your body by bending your elbows, keeping them close to your sides
  • Descend until your chest nearly touches the ground, or as far as you can comfortably go
  • Push through your palms and extend your elbows to raise your body back to the starting position
  • Maintain a controlled pace, exhaling as you push up and inhaling as you lower down


Sit-ups strengthen the abdominal and core muscles and help tone your waistline.

How to do the exercise:

  • Start by lying flat on your back with your knees bent and feet flat on the ground
  • Place your hands behind your head or crossed over your chest
  • Engage your core muscles and lift your upper body off the ground
  • Curl your torso forward, bringing your chest toward your knees
  • Slowly lower your body back to the starting position in a controlled way
  • Avoid pulling on your neck and using your abdominal muscles to initiate the movement

The plank

The plank is an effective way to strengthen the core muscles, improving posture and stability, and reducing the risk of back pain.

How to do the exercise:

  • Start by positioning yourself face down on the floor
  • Place your forearms on the ground, ensuring that your elbows are directly under your shoulders
  • Extend your legs, keeping your toes grounded and legs together
  • Engage your core and lift your body off the ground, creating a straight line from head to heels
  • Maintain a neutral spine and avoid sagging or raising your hips
  • Hold this position for the required duration, focusing on breathing and maintaining proper form throughout
  • Gradually increase duration as you build strength and stability


Lunges offer a range of benefits, including strengthening the lower body muscles (quadriceps, hamstrings, glutes), and improving balance and stability.

How to do the exercise:

  • Begin by standing tall with your feet hip-width apart
  • Take a step forward with one leg, keeping your upper body upright and your core engaged
  • Lower your body by bending both knees until the front thigh is parallel to the ground
  • Ensure that your front knee is directly above your ankle and your back knee is hovering just above the ground
  • Push through the heel of your front foot and return to the starting position
  • Repeat with the opposite leg, alternating sides
  • Keep your movements controlled and deliberate





Office Exercises: 30 Exercises to Do at Your Desk (healthline.com)


What is a healthy lifestyle? – BBC Bitesize

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