Strategies for staying healthy during business travel

asicsYes, it’s January. Yes, that means every ad you see or hear has something to do with losing weight or working out. But every year, darned if I don’t get swept up in the “Get Healthy!” fever. Of course, business travel is not conducive to good health! It’s so easy for frequent travelers to fall into the trap of terrible food, lots of booze, and no activity. So here are my strategies for staying healthy during business travel. Complicated? No. But if I don’t plan in advance I’ll fall into the trap!

Smart snacking. They say everything starts with your diet. It’s definitely true that I feel better when I eat well, but that doesn’t mean it’s easy! Eating at restaurants is actually relatively easy–steak, veggies, and a nice zinfandel works for me!–but meals during transit can be tricky. Last year I wrote about eating  well on the road without actually planning for it. I still use a lot of those tips, and readers shared some fantastic ones as well. Things are a little calmer at home now, so I’ve been taking some snacks with me: string cheese, an orange, a little bag of mini-carrots, and a package of peanut butter.

Tons of water. Even when it’s not time for the annual “new year, new you” messages I try to stay hydrated. But after over-indulging and under-hydrating during the holidays I am ready to drink up! My goal at home is 100 oz of water per day, but on the road it’s more like 150 oz. Yes, it necessitates a lot of trips to the loo, but I just feel so much better. When traveling I bring my Brita Water Filter Bottle to make filling  up on the go as easy as possible. For the occasions when I need to drink more water but want something different, I sip on herbal tea.

Easy workouts. One of my resolutions for this year is to be more active on my work trips. There have been so many of them, and they’ve been so jam-packed, that it’s been easy to just go to work, dinner, and bed. An easy way to sneak some activity in is a quick walk. It doesn’t require any special equipment other than comfortable shoes. I’ve been taking my new awesome Asics on  my trips this year, which has made it simpler to get a few extra steps in. And while I would love to get back into the habit of visiting yoga studios when I travel, for now I am settling for another no-equipment-required exercise routine: 5 push-ups, 10 crunches, 15 squats, then 5 lunges on each side, 10 reverse crunches, and a 15 second plank. (Thanks Pinterest!) When it warms up a bit I also plan on packing my swimsuit and goggles, as swimming is my favorite exercise.

Readers, what are your strategies for staying healthy during business travel?


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  1. Walking between terminals and taking stairs at hotel. Anything to not be sitting around.

  2. Your suggestions are great and simple enough to follow. I always use the swimming pool and gym at the hotel where I’m staying during a business trip. Even a 10-minute swim makes a huge difference to energy levels through the day.

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