How to keep fit while on the go

It can be difficult to stay fit in today’s fast-paced world. From the lack of time to exercise to the convenience of unhealthy fast foods – there are many factors adding on to the challenge. Unfortunately, many of us often resort to unhealthy choices in order to get by. This article will guide you through a few tips to avoid this and help keep you fit while on the go.

Keep things NEAT

According to our very own Personal trainer, Marcus Bird, the key is the word NEAT (Non-Exercise Activity Thermogenesis). These are the calories you are burning through the day through normal movement, not specific exercise activity. This could be taking the stairs at work, walking to the shops instead of driving or parking further away from work/town to get some extra steps in. It’s easy to burn up to 700 extra calories a day this way and it is not even dedicated exercise!

Walk instead of taking the bus or driving

When you find yourself in need of transport, consider walking instead. Not only will it keep your heart healthy and burn some calories, but it can also be a great way to explore new places! If you do need to drive or use public transport to cover a long distance, try and park further away from your destination or get off the bus/tube a few stations back.

Do something active every day

This can be anything from going for a quick run to climbing the stairs instead of using the lift. Every little bit adds up! In today’s busy world it can be difficult to find the time to exercise. However, you can follow exercise programs that only require a little bit of your time, with no equipment necessary. 

Keep healthy snacks on hand

Eating healthily is important, but it can be difficult to find the time while you’re on the go. By keeping a supply of nutritious foods available, you will always have something quick and easy that won’t weigh your body down or affect your energy levels. Try things like fruit, nuts, oatmeal and raw vegetables as they are great for you and taste delicious too. As for lunches, pack them in advance so that you don’t succumb to unhealthy eating when hunger strikes. This will also save some money too, which is always nice!

It is recommended to consume 1-1.5g of protein per KG of body fat to maintain muscle mass and support growth so keep this in mind when snacking. This can come from Protein Bars, Natural Yoghurt, lean meats and fish. Healthy fats such as oats, lentils, nuts, seeds and avocados are also all good fats to implement into a daily diet.

Get adequate sleep every night

If you’re not getting enough sleep, your energy levels and mental health will suffer. This can lead to a further lack of exercise and poor food choices – so it’s important that we take care of ourselves by getting the recommended six to nine hours every night. If this proves difficult for whatever reason, try and get some extra shuteye during the day with a twenty-minute power nap in order to recharge yourself.

Avoid sleeping on your stomach, as this is the worst position for the spine and can lead to back problems, headaches and muscular related injuries which could leave you unable or unmotivated to stick to your other healthy habits.

Get up and stretch every hour, even if it’s just for 10 seconds

By getting up and moving around every hour, you’ll keep your heart healthy and increase the amount of energy-boosting blood flowing to your muscles. Even when stuck at work or in a meeting, try standing up for just ten seconds before sitting back down again. You can set an alarm on your phone as a reminder to get up and move once per hour.

Pack your gym clothes in your bag

This is a great way to ensure you don’t miss out on a potential workout. By putting them in an easy-to-access place, you’ll have no excuse not to exercise! There are always options available to us, whether it’s using your hotel gym, going for a quick run, or following a bodyweight-based routine. Remember that it’s okay if you can only do ten minutes or so, you’ll still be burning calories and getting your heart rate up.

Keep a water bottle with you at all times

It’s important to keep hydrated to stay healthy. By having a water bottle always available, you’ll be able to drink throughout the day instead of waiting until your body is already thirsty. It can also help us avoid making poor choices such as buying a sugary, fizzy drink. If you aren’t a fan of plain water, try adding some fresh fruit like lemon or cucumber for extra flavour and vitamins!

Add short home workouts to your week

YouTube and other social media sites are amazing for free 10-minute home workouts and can be done in the comfort of your own home so are easy to fit into a busy schedule. To find out more about exercising at home, you can refer to our ‘working out at home for beginners’ guide.


This was written with the collaboration of personal trainer Marcus Bird