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Fit on business trips
March 27, 2025
Anyone who spends a lot of time sitting down due to their work needs short sports exercises to stay fit and support their body. It is more difficult for people who spend a lot of time on planes and trains due to business trips. To help you stay fit on the move, we’ve put together a few exercises that you can do in your serviced apartment or simply on the move without spending too much time.
1. climbing stairs
Did you know that climbing stairs for 60 seconds can be as intense as a 45-minute workout? But you should really power up for 60 seconds, which means you should run up and down the stairs intensively. A leisurely walk doesn’t have the same effect. So take a minute after work or first thing in the morning and run up and down the stairs. It’s a great way to get your circulation going at the same time. If you also avoid the escalator and elevator more often in everyday life, your body will thank you in the long term.
2. the simplest exercise in the world
Whether you’re waiting at the gate, on the train or sitting in the office, this exercise always works: tense your thighs and bottom for 30 seconds and then release them again. Helps combat tired legs, boosts circulation and strengthens the muscles. The best thing about this exercise is that you can even do it in the supermarket checkout queue. Training on the side, that’s the taste of sport!
3. sports while brushing your teeth
Yes, we really like these sports units that you can incorporate into your daily routine, even while brushing your teeth. All you need to do is alternate between standing on one leg for 15 seconds to train your balance. Squats and lunges can also be done in front of the sink. To strengthen your calves, stand on your tiptoes and loosen up again. Repeat this 30 times. The good thing about it: you strengthen your gluteal and gluteal muscles and become more alert at the same time.
4. sport in the SMARTments business apartment
Sit on a chair and pull your bent legs up, holding them for as long as you can. You will quickly feel a pull in your abdominal muscles. Hold this position for as long as you can. Then relax, breathe and repeat as often as you like. Please only do this exercise with a straight back so that your lower back, which is strengthened by training your abdominal muscles, also benefits. When watching TV, you can safely leave the couch or bed to the left and make yourself comfortable against a wall. To do this, lean against the wall with your back upright so that your knees form a 90-degree angle with your back. Your lower legs should be perpendicular to the floor. Hold this position for 30 seconds, relax and repeat. This works and shapes the thigh and buttock muscles.
Stay fit – with SMARTments and Gymondo
- Our guests at SMARTments business Prenzlauer Berg save 50% at Gymondo
- Pay only €17.49 instead of €38.99 per month for the first three months of membership
- Do sports exercises in your apartment
- Stay fit on your business trip
5. train your back
The back is the eternal loser in a sedentary job, because people are not made for long periods of sitting without much movement. This is why many people are increasingly struggling with tension and back pain. To prevent this from happening in the first place, you can do some preventative work with this exercise. Sit on a chair with your back straight against the backrest. Now give yourself a hand by clasping your hands and stretch your arms out in front of you. Take a deep breath and raise your arms vertically upwards. Now stretch back as far as you can. Hold this position for two to three breaths and then slowly lower your arms again as you exhale. Relax for a moment and then repeat the exercise 2-3 times.
This exercise achieves several things at once: the front shoulder area and back muscles are stretched and the spine is elongated. The concentrated breathing is also relaxing and acts as a little break from everyday life, while also reducing stress.
We hope that these little exercises will help you to relax and enjoy your next business trip. If you’re looking for more sporting activities on the go, you could look into yoga and Pilates. This is because you don’t usually need weights or equipment – you mainly train with your own body weight, which doesn’t build up your muscles but strengthens your body and mind.
