Business travel can be stressful, exhausting, and disruptive to your health and well-being. But it doesn't have to be that way. You can incorporate wellness into your business travel by following some simple tips and strategies that can help you feel more energized, focused, and balanced. Here are some ways to make your business trips more wellness-friendly.
Before you book your flight, hotel, and transportation, do some research on the wellness options available at your destination. Look for hotels that offer fitness facilities, healthy menus, spa services, or wellness programs. Check the local weather, air quality, and safety conditions. Pack some essentials that can help you maintain your wellness routine, such as comfortable shoes, workout clothes, water bottle, snacks, supplements, and meditation apps. Also, plan your itinerary in a way that allows you some time for rest, relaxation, and exploration.
Ask for a room that is closer to the gym. Go easy on alcohol consumption. It's an easy temptation because it's often free on a business trip, but a hangover at the board meeting is uncomfortable for everyone. Travel with a digestion aid tablet. Often hotel food or cuisine that are not familiar can upset your system whilst on business travel. Always pack a moisturiser to combat differences in water systems. Prebook meals to match your dietary requirements.
One thing I have found helpful is checking if the hotel has a gym or swimming pool and packing the right gear so I can use them. I also love to walk, so always include shoes that can be used either in the gym or for walking outside. Checking the location of the hotel and finding out if there are any walking tracks or places to be out in nature close by is another thing you can do prior to travelling. Check your schedule and add time for your own self-care into your calendar. I find waking up 15minutes early so I can fit in a meditation every morning works wonders for my mental fitness.
> Opt for overnight flights to maximize sleep time and minimize jet lag. > Look for hotels with blackout curtains, noise machines, and comfortable bedding. > Unwind before bed with light reading, meditation, or calming music. >Avoid sugary or processed options that can crash your energy. Nuts, fruits, yogurt, and granola bars are great choices. > Walk to meetings, take the stairs, or go for a jog around the city. > Call or video chat with loved ones to avoid feeling isolated.
Travel with your favourite self-care essentials to encourage a relaxing journey- lavender facial mists, relaxation drops, eye mask, ear plugs - I love to pack a healthy lunch to avoid airplane food. Where possible book into airport lounges and pre-arrange travel to get to your Hotel at other end with no wait time. Bring your favourite book & play/ podcast list. Request exercise mat for your Hotel room, quiet room for better sleep. Check out hotel room reviews. Check out Wellness facilities and pre- book spa treatment for your arrival to help with jet lag. Research potential walking routes nearby for fresh air during breaks. If time allows soak up local culture after work :)
One of the easiest and most important ways to incorporate wellness into your business travel is to stay hydrated. Drinking enough water can help you avoid dehydration, fatigue, headaches, and jet lag. Water can also boost your immune system, digestion, and skin health. Aim to drink at least eight glasses of water a day, and avoid alcohol, caffeine, and sugary drinks that can dehydrate you. You can also bring your own reusable water bottle and fill it up at the airport, hotel, or meeting venues.
In my experience starting the day with a few glasses of water helps keep you hydrated and gets you into the habit of staying hydrated. Making it a habit to drink water before and after every meal helps as you are linking this to something you do every day. I make sure that I carry a re-usable mental water bottle so I can refill it whilst travelling or during meetings and conferences.
Physical activity can help you reduce stress, improve your mood, and enhance your performance. It can also help you cope with jet lag, time zone changes, and long hours of sitting. You don't need to spend hours at the gym to move your body. You can incorporate wellness into your business travel by doing some simple exercises in your hotel room, such as stretching, yoga, or pilates. You can also walk, bike, or jog around the city, or join a local fitness class or activity. If possible, choose a hotel that is close to a park, a beach, or a trail where you can enjoy some fresh air and nature.
Moving your body is essential whilst travelling. When you are on the flight move your feet and toes and legs as much as you can even whilst sitting down. After the pandemic airlines do not allow you to walk or hang out near the galley (I used to stretch and move around here prior to the pandemic!), so now I try and sit in an aisle seat so I can stand up and stretch more often. I also make it a point to stretch when going to and from the restroom. When staying at a hotel, as I mentioned earlier find a place to walk or use the gym or pool if available. Walking up and down stairs instead of taking the elevator or escalator can add some movement to your day!
Eating well is another key way to incorporate wellness into your business travel. Eating well can help you fuel your body, mind, and soul. It can also help you avoid overeating, bingeing, or skipping meals. You can eat well by choosing healthy options at the airport, hotel, and restaurants. Look for foods that are high in protein, fiber, and antioxidants, and low in sugar, salt, and fat. You can also bring your own snacks, such as nuts, fruits, granola bars, or protein shakes. And don't forget to treat yourself to some local delicacies or specialties that can enrich your cultural experience.
Eating well is hard to do when at a conference or on the road. This is one I have some trouble with sometimes. I now find that carrying some healthy snacks like nuts and trail mix help in curbing my snacking on junk food full of salt and fat. I have also discovered that not finishing all the food on your plate is okay where you have no control over how much you are served. I like to follow the Japanese custom of hara hachi bu - eating until you are about 80% full and not until you are bursting! This is a good habit to cultivate even when you are not travelling.
Eat breakfast. Have light snacks to snack on during long meetings. Don’t over indulge or eat food that you know disagrees with your tummy.
Sleep is essential for your wellness, especially when you travel for business. Sleep can help you recover from the stress, fatigue, and jet lag of traveling. It can also help you improve your memory, concentration, and creativity. You can sleep well by following a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a comfortable and dark sleeping environment. You can also use some tools that can help you sleep better, such as earplugs, eye mask, pillow spray, or white noise machine. And don't forget to adjust your sleep schedule to the local time zone as soon as possible.
For me adjusting to the time zone where I have travelled to is important. Keeping awake until it is time to sleep in the new time zone, and keeping busy to stay awake helps. Making the time to sleep for at least 8 hours and now choosing not to stay up late just to party every night help. That doesn't mean that you don't have fun- everything in moderation is great.
When you are tired take a nap. Take time out to rest and relax between appointments. Take a slow walk outside. View the sights.
The last and most important way to incorporate wellness into your business travel is to take care of yourself. Taking care of yourself means listening to your body, mind, and emotions, and giving yourself what you need. It also means setting boundaries, saying no, and asking for help when necessary. You can take care of yourself by practicing some self-care activities, such as meditating, reading, journaling, or listening to music. You can also connect with your loved ones, friends, or colleagues, and share your experiences, feelings, and challenges. And don't forget to have some fun, laugh, and enjoy your business travel.
Since business travel requires us to perform when we arrive, brain care is essential so resetting your circadian rhythm is key as it’s tied to so many cognitive functions. Sunlight is primary. Get outside and go for a walk when you first arrive if it’s daylight or first thing in the morning. Even a short walk can begin to reset your circadian rhythm. But, leave the sunglasses at the hotel for now. They reduce light exposure to your eyes of course so will minimize the positive effects of your walk.
Consider packing a pickleball paddle. More than 50 million Americans now play pickleball and it's been the fastest growing sport for each of the past three years. The game is extremely social so you not only get a dose of exercise but also an opportunity to meet new people and fend off the loneliness that can accompany business travel.