As we start the New Year, after the indulgence of Christmas, many of us have pledged to eat healthier and/or exercise more, but what happens if you travel for work a lot? It can be tough on your body with the different time zones, long days, lack of routine and of course the indulgent hotel food and it can seem like an uphill battle to stick to your resolutions.

To help give you some inspiration and motivation to stay on track, here are some ideas for staying healthy when travelling:

A guide to healthy eating and exercise when travelling for business

Choose a hotel with a gym

This one seems pretty obvious but if you have the choice, choose a hotel with a gym. Oh and take your gym clothes/trainers!

 A guide to healthy eating and exercise when travelling for business

Joe Wicks – Body Coach

If you can’t get a hotel with a gym or can’t face exercising in front of other people, go on to YouTube and search for ‘Joe Wicks Hotel’. There are at least 3 workouts you can follow with are suitable to do from your hotel room without any equipment, just something to wear!

A guide to healthy eating and exercise when travelling for business

Research what is available in the local area

Is there a running club, drop-in yoga, pay as you go gym or beach you can run on?

If you want to go running but aren’t sure of the area, FastZACH is an app that you programme with how many miles you want to run and the type of route you want (scenic/quiet/busy/downtown etc) and it will plot a route and give you turn by turn directions as you are running (it does require membership but you can cancel at any time and it has routes all over the world).

 A guide to healthy eating and exercise when travelling for business

Choose an apartment/aparthotel where you have a kitchen

If you have a choice where you stay, choose somewhere with a kitchen. You can make much healthier choices if you have a fridge, microwave and oven (a dishwasher helps too!). You can store milk to make your own porridge, make a sandwich for lunch or cook yourself a quick healthy stir fry for dinner (or even buy a low-calorie ready meal to heat up!). It takes a little planning so either research local supermarkets before you go or see if the food can be ordered and delivered for when you arrive.

A guide to healthy eating and exercise when travelling for business

Research local healthy food restaurants.

If cooking isn’t an option, take a look on TripAdvisor and see if there are any restaurants locally that focus on healthy eating. Depending on where you are you could have a lot of choice… or none at all but it’s worth a look and if you aren’t having any luck, ask the hotel/colleagues who live locally to see if there are any little places that aren’t online.

A guide to healthy eating and exercise when travelling for business

Ask for ‘off menu’ options.

You may come across as a celebrity having a diva moment but if you have an idea of what you want, ask for it – even if it’s not on the menu! Depending on the hotel and the flexibility of the chefs, they might just be able to whip it up for you! If not, choose something on the menu and ask for it to be adapted. A salad with the dressing on the side, steak and vegetables without the chips… you get the idea.