Stay Healthy on the Road

As a former corporate road warrior, I understand the challenges of maintaining health and wellness during frequent business travel. The constant travel used to take a significant toll on me, derailing my healthier routines despite my best efforts during the week. With some adjustments and preplanning, I found ways to mitigate the negative impact of travel on my body. Here are some practical tips I used and now we share with our clients to help them stay on track.

Prioritize Movement

1. Check Out the Hotel Gym:  

Most hotels have gyms, even if they’re small. A quick training session in the morning can set a positive tone for the day with simple, effective routines that don’t require a lot of equipment.

2. Bodyweight Exercises:  

No gym? No problem. Push-ups, squats, lunges, and planks can be done anywhere. At Perform24, we create simple but challenging bodyweight programs for our clients to use while traveling.

3. Travel-Friendly Equipment:  

Pack a few resistance bands and even a jump rope. These can help you get a good workout in your hotel room, though I will caution you that the jump rope might not make you friends with your neighbors on the floor below.

4. Stretching and Trigger Point Therapy:

Add some stretching into your daily routine to reduce tension from prolonged sitting. Pack a firm ball like a lacrosse ball to relieve muscle tightness and improve circulation.

Stay Hydrated

1. Drink Water:  

Carry a refillable water bottle and keep refilling it throughout the day. Avoid sugary drinks and excessive caffeine.

2. Electrolytes:  

Electrolytes are essential for hydration. Travel with portable hydration packets like Protekt. Use our code Perform24 at checkout.

3. Avoid Alcohol:  

It's no surprise that alcohol can harm your body and impair cognitive functions. I worked in an industry where alcohol was always available, it was a constant presence. Be cautious, especially in unfamiliar environments.

Eat Smart

1. Plan Your Meals:  

I know...Easier said than done. But eating out frequently can lead to poor choices. Try to look up the menu beforehand to see what healthier options are available. Go for meals that are grilled, steamed, or baked instead of fried and ask for dressings and sauces on the side.

2. Healthy Snacks:  

Pack healthy snacks! This was a HUGE lifesaver for me. You could frequently find protein bars, almonds, and individual peanut butter packets in my purse while hopping from flight to flight. Do yourself a favor and pack these BEFORE getting to the airport. Sometimes the options at the airport are limited, and you end up making less healthy decisions.

Get Adequate Rest

1. Stick to a Routine:  

Maintain a consistent sleep schedule even in different time zones. Also, it’s okay to leave dinner early or say no to a night cap in order to get to bed.

2. Create a Sleep-Conducive Environment:  

Make your hotel room as comfortable as possible. Use earplugs and a sleep mask if needed, and keep the room cool and dark. I loved watching Forensic Files while traveling, but I would always fall asleep with the TV blaring and wake up in the middle of the night. Don’t do that. Turn the TV off.

Some companies overlook educating their employees on maintaining health and wellness during frequent travel. Traveling for work doesn’t mean you have to sacrifice your health. At Perform24, we help our clients navigate the challenges of frequent travel and achieve a more balanced and healthy lifestyle.

Safe travels!