Healthy Travel for Work: 10 Essential Tips
Traveling for work can be challenging. Long days, disrupted routines, and the temptation of quick, unhealthy meals from service stations can make it difficult to maintain a healthy lifestyle.
Below are my top tips for staying healthy while traveling for work. Hopefully, you'll be able to incorporate them into your next trip.
Pack Portable Exercise Equipment: Resistance bands, a jump rope, or a travel yoga mat take up minimal space and allow you to work out in your hotel room when time is tight. I've found a TRX or similar suspension trainer invaluable. You can do a variety of exercises with them and adjust the intensity simply by changing your body position.
Prepare Healthy Snacks in Advance: Keep nuts, protein bars, cut vegetables, or fruit in your bag to avoid relying on fast food or vending machines during travel delays. I also recommend taking the time the night before traveling to prepare a healthy breakfast and lunch for the next day. Overnight oats are perfect for this. These can be stored in a cool box in your car.
Stay Hydrated: Bring a reusable water bottle and refill it regularly. Set reminders if needed, as both driving and air-conditioned trains can be dehydrating. Staying hydrated throughout the day will not only help you perform better but also help you sleep better at night.
Schedule Movement Breaks: During long drives, stop every 1-2 hours to stretch and walk around. On trains, get up and walk the aisle periodically. Sitting for extended periods can lead to tight hip flexors and hamstrings, which are major contributors to the lower back pain many desk workers experience.
Research Healthy Restaurant Options: Look up restaurants with nutritious menu items near your hotel before arriving at your destination.
Prioritize Sleep: Bring items that help you sleep well in unfamiliar environments: earplugs, an eye mask, or a white noise app on your phone.
Book Hotels with Fitness Facilities: When possible, choose accommodations with a gym or pool, or at least located in walkable areas.
Book an Airbnb/Serviced Apartment: Rather than booking a hotel, consider an Airbnb for your time away. This allows you to control your meals. You can bring healthy food to prepare your breakfasts, lunches, and dinners, ensuring you can stick to your calorie/macro targets.
Get a Membership to a National Gym: Joining a gym like PureGym or JD Gyms can give you access to their locations across the UK for a relatively low cost. Then, book a hotel close to one of these locations. This ensures you can stick to any workout program your online coach has assigned.
Be Strategic About Alcohol: Limit drinks at business dinners and increase your water intake to compensate when you do drink.
Traveling for work doesn't have to derail your health and fitness goals. With the right strategies and support, you can maintain a balanced lifestyle no matter where your job takes you. If you're ready to take control of your well-being and achieve lasting results, even amidst the demands of business travel, consider joining one of my online programs. I offer personalized coaching, tailored workout plans, and nutritional guidance designed to fit seamlessly into your busy schedule. Let's work together to make healthy living a consistent part of your professional life. Click here to learn more and start your journey today!
