For some of those who follow me on social media, you might me see me travel for work…like a lot. I’ve gone on just over 18 trips for work this past year! I’m constantly on the road and it’s tough to stay healthy while traveling. But I always try to be healthy and keep a good mind set on the road. That being said, I feel like I have seen it or experienced it all while traveling, so I wanted to share some useful tips that have helped me stay on track.
Top 6 Tips To Stay Healthy While Traveling
#1 – Research and Prepare:
Typically you know where you are going and what your trip is going to look like, so do you research and prepare for the trip. Check out the area where you are going – are there gyms, yoga or spin studios? cool trails to run on? new workout places? If you’re somewhere with nothing close by, no worries. I have done YogaGlo in my room or hit the hotel gym. Something is better than nothing.
Food wise, you can also prepare ahead. Check out if there are any local markets or Whole Foods/Trader Joes in the area. Try a new spot that is known for their healthy and delicious meals. Yelp is always my go to on the road to find something healthy.
#2 – Stay Active:
Staying active can be difficult while on the road, since travel often involves long periods of sitting (whether in airplanes, trains or cars). I’ve found that this is one of the most important things not to skip while traveling and it’s probably the MOST important thing to keep you from feeling good and avoiding jet lag. Exercise stimulates the immune system, releases endorphins and keeps you on track. Here’s how I stay active during my travel:
- Head to the hotel fitness center. When I book a hotel, I try to make sure it has a good fitness center—or find something nearby, if there isn’t one in the hotel itself. I’m always trying to find new instructors or workouts.
- Check out the area with a run or walk. When you’re in a new city or town, try to walk to appointments, restaurants, etc. rather than taking a cab. Take a run around the city to check it out and explore!
- Do a hotel room workout. My go-to is YogaGlo – they have such a great range of timed yoga sessions and you can find something, from the more athletic side or towards the more meditation restful yoga. Another go-to item of mine is to bring my jump rope, move some furniture around and get to it. Add some body weighted squats, push ups, burpees, tricep dips in the room.
#3 – Eat Well:
This is one of my HARDEST challenges. What can I say…I like to eat. You socialize or have meetings with food and drinks. When you’re staying in hotels and don’t have much time to cook, it can very hard to stay on track. But there are a few things that can make it a little easier:
- Bring snacks! Geez, I have brought it all on the road with me…hard boiled eggs, oatmeal, protein waffles, all running through the airport with me. Also, I traveled with frozen Gundalow juice bottles, so when I arrive I am pumping my body up with extra real vitamins. I load up with snacks like protein bars, almond balls, fruit, jerky and almonds. When I’m running low, I head to the local health food store to replen my stash. My stash is so important for those just in case moments.
- Eat a big meal before you travel & always hydrate! If I have a long travel day, I’ll make sure to have a hearty breakfast and/or lunch before getting on the plane, then I’ll just eat my snacks while traveling. This saves me from terrible airport food, which I can admit is getting better in some places but still a struggle at times. Water should be on hand at all times – it’s so vital in travel. Keeps you full and hydrated!
#4 – Find Accountability:
If I have a partner in crime or someone I am checking in with, it usually helps me to stay on track. If you are traveling by yourself, be sure to let your workout pals back at home know that you are hitting the road so they know to keep you motivated. Kate and Annie are always up and doing their workouts in the mornings, so in our group text they will hit me up and I know it’s time to get moving. I always brag to them too when I find a killer new workout or a great food place. If you have a friend on the work trip that likes to work out, then pal up together and conquer staying on track. Hold yourself accountable!
#5 – Rest & Sleep:
Just as exercise is especially important while traveling, so is rest. Travel is inherently stressful, and it can be difficult to find downtime especially when you’re traveling for work. I try to promise myself 7-8 hours of sleep a night. I also try to schedule periods of rest into my day, just as I would schedule any other commitment. However, if something comes up and you can’t, try to make it up by getting to bed a little earlier. I have been in the situations where I just wanted to take a nap, just keep going throughout the day and then have a dinner/event…but then I will sneak out earlier, before the event is done, to get to bed early. I sometimes bring aromatherapy candles or oils on my trips to help me sleep – lavender is the best for sleep and relaxation.
#6 – Be Flexible & Adaptable:
Just remember, no one is perfect and travel is hard! With travel you never know what can happen… flight delays, cancellations, traffic, meetings come up, etc… IT’S OKAY! Rather than struggle against things that are beyond your control, why not use these unpredicted events as opportunities? Maybe it’s time to catch up on reading, call a friend you haven’t talked to in a while, meditate or just a good stretch at the airport. I have done those multiple times at the airport when my flight was delayed.
Same thing if you get stuck in a situation and you don’t have the best food selections. I try to be flexible and get the best that I can make out if. For example, grab a fresh salad from one place and find a grilled chicken or turkey at another restaurant. It’s better than eating fried or unhealthy food. Got multiple work dinners? Then try to have a salad as an app or go for something that is on the healthier side.
I hope this helps you to stay sane and healthy during your next trip. Now we’d like to hear from you. What are your top tips on the road?