Traveling for work often presents an endless array of distractions from reaching fitness goals — tight schedules, jet lag, unfamiliar environments. Yet, for those who are committed to staying active, maintaining a workout routine while on the road is not only possible, but it can also be incredibly rewarding. Tai chi, yoga and martial arts like jiu-jitsu provide structured ways to keep both mind and body in shape, no matter where your business travels take you.

But what are the real benefits and drawbacks of incorporating these practices while on constant business trips?

Tai Chi: Grounding Practices in Unfamiliar Places

Tai chi is known for its slow, meditative movements that promote mindfulness, balance and flexibility. For travelers, this ancient practice can serve as a grounding routine, helping to center the mind in the midst of chaotic schedules.

One of the major benefits of tai chi is that it adapts to you. You don’t need any special equipment, just a quiet corner in your hotel room or an open space in a nearby park — a space about the size it takes an ox to lay down…or in modern terms, about the size of a coffee table. Practicing tai chi on the road can help you connect with your surroundings while also maintaining physical and mental well-being.

However, finding the right space or time to practice tai chi can be tricky while traveling. Hotel rooms can feel cramped, and outdoor spaces aren’t always available. If you’re new to tai chi, trying to follow along with virtual lessons may feel isolating compared to in-person instruction. But for seasoned practitioners, tai chi’s flow can be done anytime, anywhere.

I have often attended or conducted classes from my hotel rooms. And unlike yoga or jiu-jitsu, you do not have to get on the ground. The first person or group to pioneer online flow (follow-along classes) was David-Dorian Ross, an American who won multiple competitions and medaled in the Olympics. His TaijiFit program is one of the most popular international programs — along with Dr. Paul Lam in Southeast Asia. Virtual or online sessions may be your best option. Finding an accessible live class in an unfamiliar city will be exceedingly difficult.

Jiu-Jitsu: The Art of Adaptability

Seeking out a jiu-jitsu gym on the road will allow you to see new areas of town, meet interesting people — and put them in a chokehold! Jiu-jitsu might seem like a challenging practice to maintain on the road, but these days, gyms are just about everywhere. The physicality of grappling requires mats, a gi, and other participants, which can make it feel like an impossible task while traveling.

Perhaps rolling around and being up close and personal isn’t your thing. Well, then welcome to jiu-jitsu drills and conditioning. Solo drills and exercises like shrimping, bridgework, or guard recovery movements can still provide a full-body workout and maintain techniques essential for strength and endurance. One underrated tool is a grappling dummy, which can be made from a gi, pillows and towels. Carrying a lightweight gi in your luggage also allows you to stay prepared in case you come across a local jiu-jitsu gym.

No matter how hard you train solo, there’s no substitute for the resistance, timing and unpredictability of another person on the mat. Business trips make for a great opportunity to explore new jiu-jitsu communities — many gyms welcome visiting practitioners, offering a chance to learn new techniques and build relationships around the world.

The Rolling Stone Culture Council is an invitation-only community for Influencers, Innovators and Creatives. Do I qualify?

Some quick tips: Email and/or call ahead; after training, leave positive reviews online and engage on social media — even if it is just likes and thumbs up. Also, as a bonus, if you get into the sport, there are plenty of matches and competitions to watch and learn from.

Yoga: Flexibility in More Ways Than One

Yoga is perhaps the most flexible of the three practices — both in terms of the physical movements and the ease of access. You can find yoga studios in almost every city across the globe, and all you really need is a mat, making it a go-to for busy travelers.

The benefits of yoga while traveling are numerous. It helps with flexibility, improves circulation after long flights and promotes mental clarity. Moreover, yoga offers a wide variety of styles, from high-intensity vinyasa flows to more meditative, restorative sessions. This allows you to tailor your practice based on how your body feels that day.

Yet, yoga classes on the road can come with challenges. The varying quality of instructors, unfamiliar environments and language barriers in foreign countries may make it difficult to fully engage in a class. That said, the internet is full of yoga communities that offer everything from quick 15-minute sessions to full-length classes, making it easy to practice from anywhere and within a busy schedule.

Janet Stone is one of the more popular international yoga groups. But there are others, of course; Roaming with Romy was a fantastic experience.

In-Person vs. Virtual Communities: The Impact on Health

One of the most significant differences between in-person and virtual training is the sense of community and real-world connections. Whether it’s a local jiu-jitsu gym, a tai chi class in a park or a yoga studio in a new city, the connections formed during these activities can have a profound impact on your mental health. These face-to-face interactions foster accountability, motivate you to show up and create bonds with like-minded individuals.

On the other hand, virtual classes can be a lifesaver when in-person training isn’t possible. The flexibility of virtual sessions allows you to train at your convenience. 

Conclusion: Staying Active, No Matter Where the Road Leads

Business travel doesn’t have to mean sacrificing your health and fitness. Each discipline offers its own unique benefits and challenges, but the rewards are well worth the effort. There are a few places I travel to regularly and have made some great connections with instructors and students.