Final Article of the Wellness Series for Business Travelers

As I conclude my Wellness Series for business travelers, I want to reflect on the journey we have shared. It has been a pleasure hearing from so many of you about your experiences with new wellness techniques, acquiring wearables to monitor various metrics, and integrating important elements into your wellness routines. Ensuring you are prepared for a business trip and maintaining a wellness routine is crucial for those who strive to be at their best.

I haven't previously shared my fitness journey; thus, I'd like to provide a brief overview. During my university years, I enjoyed participating in 5K and 10K races. While I never won a metal outside of the "participation medals", I appreciated the sense of fitness, accomplishment and discipline these races provided. In 2007, I joined a triathlon group in Central Florida, which significantly deepened my commitment to fitness. Despite my initial inability to swim (I was nearly the last person out of the water in my first triathlon), this experience motivated me to improve. Two years later, I completed my first full-distance Ironman race in New Zealand, finishing in the top 20% of all participants. This did not happen by accident, but by dedication to the sport. I was hooked on long distance racing, not because of my performance, but how I felt on that accomplishment. In addition, I noticed that I was able to perform better with my job with improved focus, problem solving, and of course just having energy to get through each day.

Over the next decade, I became passionate about Ironman races, completing 12 full-distance Ironman races in nine different countries, countless running and swimming events, and 21 half Ironman races.

When I moved to Singapore in 2017, I stopped the longer distance training, as I struggled to compete in the extreme heat of SE Asia. However, now I am engaged in CrossFit, short distance triathlon, running and swimming events, and other cross-training competitions. On occasion, I will compete in half Ironman triathlon, but at much less frequency than in the past.

I started these articles as I know a little bit about fitness, but more so about how I feel when I do certain things in my life. If my sleep, hydration, exercise, and nutrition are in check, then my day is better. If something is imbalanced, my day is just not as good as it could be.

This is my thirteenth article on Wellness and my final article in this series. While we are all at different fitness levels and fitness desires, we can all agree that having a routine (daily habits) will help us with our lives and specifically with bringing out the best in ourselves. So, to wrap up, the below are what I consider the most important habits that one should consider.

Prioritize Sleep

Sleep is arguably the most critical factor for optimal functioning. Personally, I aim to be in bed eight hours before I need to wake up, targeting at least seven hours of actual sleep. Monitoring the quality and quantity of sleep can be challenging, so I recommend using a wearable device like an Apple Watch, Garmin, Oura Ring, Fitbit, or Whoop to track your sleep. Sleep is a fundamental tool for staying alert and ready for the day. I am and most likely will always be a Garmin fan, as I can use it for triathlons, weight training, sleep tracking, steps and even scuba diving. It is very multi-functional and does the trick for me. However, as I know, I have friends and colleagues that enjoy their Whoop or Apple Watch just as much.

For more insights on this topic, read Overcoming Jet Lag: Strategies for a smooth transition.? While this article focuses more on jet lag, it does go into how much sleep one should get on any given day.?

?Stay Hydrated

Proper hydration is essential for overall health, as water comprises approximately 60-80% of human cells and tissues. Staying hydrated supports vital functions such as temperature regulation, digestion, nutrient absorption, and cognitive performance. The average person needs between 2.5 to 3 liters of water daily. While various resources can help determine your specific needs, 2.5 to 3 liters is a good starting point. It's advisable to consume this amount within the first 10 hours of your day and to spread out your intake.

Learn more about hydration by reading Hydration on the Go: Staying Refreshed During Business Travel

Incorporate Physical Activity

While I like to get in between 45 minutes to 90 minutes of workout on any given day, sometimes this is just not a reality.?? So, when time is not in your favor, get in a micro workout— short, intense bursts of physical activity lasting from 5 to 15 minutes. These sessions offer significant health benefits and can easily fit into the busiest schedules. No more excuses; everyone can find 15 minutes for a quick workout.

The second thing I strive for daily is just getting in steps. 10,000 steps on any given day (on average) is a great starting point. Don't underestimate the power of walking and tracking steps!

For more information, read The Benefits of Micro Workouts when Traveling: Small Efforts, Big Gains and Hitting 10,000 Steps while Traveling can be Beneficial to making a trip Successful

?Choose Foods and Beverages That Boost Energy

Some foods can boost energy levels and enhance alertness, while others can make you feel sluggish. Understanding how different foods impact your energy can help you make better dietary choices to maintain productivity and vitality. My recent article on this topic provides a good starting point: The Food you eat while on a business trip will affect your energy levels!

There are certainly other things I personally do, such as intentional cold immersion (basically an ice bath), wearing compression boots when my legs are tired or sore, taking a daily multivitamin, on occasion, when I am really run down from life in general, I would get NAD+ to give me that extra boost, and yes, mouth taping is a real thing and something that some should consider. There are so many biohacking techniques out there with some significant and not so significant science behind it, but you should research, discover, and determine what habit (routine or as they say in the science world – Protocols) you should consider to be the best version of yourself.?

Writing this series has been a personal journey for me. Fitness has always been important to me, and while my fitness routines are different today than they were 10 years ago, I continuously look for ways to live a healthier life.??Whether it is to hang out with family, go on a hiking excursion, or traveling for business, being at your best brings out the best outcomes.?

Here’s to living healthily and striving to be the best version of yourself!

Note:  If you are considering vitamins or any supplements, such as a multivitamin, creatine, protein powder, or even NAD+, please consult your doctor.  Supplements are just that, they supplement what our body might not have. We already get a lot of nutrients from the food we eat; thus, supplements might not always be needed.  In addition, sometimes too much of a good thing, can be a bad thing for overall health.