It’s an unfortunate fact that being on the road – or in the air – can wreak havoc on your body. Flights – long haul or not – seem to mess with your system (not to mention your skin), on-the-go meals offer little in the way of nutrients, and being in unfamiliar environments can make you more susceptible to passing germs.
But business trips don’t have to end in sickness, or put a stop to your carefully-followed healthy habits. With just a little bit of pre-travel prep, and a few small acts of willpower while you’re on the go, you can get home from your business trip just as healthy as (or even healthier than) when you left!
Stay hydrated while travelling
It sounds simple – and it is – but keeping hydrated throughout your trip can make a huge difference to your overall health while you’re travelling. Just sitting in an airplane cabin is the quickest way to dehydrate, so if you board the plane with plenty of fluids in your system, and keep drinking water throughout, you’ll land in much better shape.
Try to limit your alcohol consumption while you’re flying, as this could make you even more dehydrated than usual. And even once you’ve landed, try to remember to drink water as often as you can. It can be tempting to reach for the coffee if you’re jet-lagged, but too much of it won’t help you to recover.
If you struggle to drink water regularly, try packing a reusable bottle (just make sure it’s empty when you go through airport security) so you’re never left thirsty. It has the added benefit of being much better for the environment than disposable plastic bottles, too.
We love this leak proof, BPA-free reusable water bottle.
Pack your workout kit and swimming gear
Whether or not your hotel has a gym or pool, you can still find ways to work out while you’re travelling for business. Here are some quick and easy ways to stay fit on the road when you don’t have a gym at your disposal:
- Discover popular running routes in your destination with Runkeeper
- Sign up for a ClassPass membership for access to amazing classes all across the globe
- Watch a YouTube HIIT class tutorial in the comfort of your hotel room
- Get the 7 Minute Workout app and blitz your fitness before your morning coffee
If you get a little bit creative you can find plenty of ways to work out while you’re travelling on business. Don’t let the absence of gym equipment keep you from staying fit!
Healthy food on the road
It can be difficult to eat well while you’re on a business trip. Plane food, even if you’re in business class, can be hard to stomach, and eating out on restaurants for days on end can get a bit heavy. But even if you’re stuck with nothing but conference food, there are still ways you can stay healthy while travelling.
Hotel breakfasts are often just buffets of the least healthy foods you could possibly choose, but there are usually loads of healthy options available, too. Opt for fruit with yoghurt, oatmeal, poached eggs or an omelet with loads of vegetables and lean protein. Some hotels even offer smoothies with their breakfast, which packs in loads of vitamins and is an easy on-the-go option.
When you’re eating at restaurants frequently, skip the tempting sides like fries and opt for vegetables instead. Order sauces on the side, go for salads or lighter meat options, and remember to drink plenty of water with your meal to stay healthy while travelling.
It can also be a good idea to pack your own snacks for travel days, or even for those days sitting in a conference centre. Raw nuts are a great choice as they’re easy to carry, they’re high in protein and they don’t make a mess when you eat them!
Kill germs to keep healthy while travelling
It’s a good idea to carry antibacterial wipes or hand sanitiser with you when you travel. The wipes are great for airplane tray tables, which are notoriously germ-ridden, and antibacterial gel is perfect if you’re shaking a lot of hands or spending time on public transport in a new city.
We like this hand sanitiser gel in a convenient travel size, and these pocket-sized wipes.
Stretch as often as possible
Whether you’re travelling or at home, stretching regularly is known to have a number of incredible health benefits, like giving you energy, easing muscle pain, reducing anxiety and improving posture.
But when you’re travelling, the benefits are even more tangible. Try stretching before and after your flight, when you wake up in the morning, and even just before you go to bed at night. You don’t need long – a few minutes is enough to get your blood flowing – but the difference it can make to your overall health and wellbeing can be remarkable.
Not sure how to stretch? Try downloading an app such as Stretching Sworkit before your next business trip for hundreds of free and easy stretching plans.
Ultimately, it’s challenging to stay healthy while travelling, as you’re not in your regular routines and many of your meals are out of your control. But with just a bit of planning, it doesn’t have to be impossible. And if you can make your travel habits as good as your habits at home, there’s no reason why you can’t stay just as fit and healthy on the road!
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