How To Stay Healthy On Business Travel

Business travel is a modern-day reality for many executives having to undertake long-haul flights weekly.

Flying across time zones, countries and continents creates enormous challenges upon your health and the disruptions to your routine can negatively affect you with poor sleep, lifestyle, and subsequent nutrition choices. - if you allow it.?

As a business executive, you are a goal-oriented individual, and I believe you must look at your health in the same way you do your business, with a profit and loss column.

Each day is either an investment day or an expenditure day. Investment days bring you closer to your health goal and expenditure days move you away from your goal. An expenditure day example is not hitting your sleep target and overindulging on a business dinner.?

It is important to remember why you are travelling, and that reason is for business. So the number one goal is for you to be able to perform at your peak in the workplace.

You are not there primarily to complete an Olympic standard strength program.?

Therefore, we need to focus on 4 key areas for you to be performing at your peak:

1 - Nutrition

2 - Sleep

3 - Movement

4 - Stress

However, when on business travel you can't have your structures and routines as you have at home.

So we don't use strict routines.

We use frameworks that allow you to be adaptable, and flexible and not crumble in the face of change.

Nutrition Frameworks

1. Skip Breakfast
2. High Protein Low Carbohydrate Lunch
3. Full Balanced Meal at Dinner (Protein, Carbohydrates, Fats & Fibre)
4. Drink 100oz of Water
5. Limit Alcohol To No More Than 3 Drinks

Sleep Frameworks

1. Bed By 11 pm
2. Dim Light As Soon As You Enter Hotel Room
3. Warm Shower
4. No Electronics (Read a book or journal instead)
5. Sleep Mask & Ear Plugs

Movement Frameworks

1. 10,000 Steps A Day
2. 30 Minutes Of Exercise A Day

Stress Frameworks

1. Follow All The Above Frameworks
2. Control The Controllables
3. Remember One Bad Day/One Bad Week Won't Kill You If You Do Fall Off Track
4. Breathing Technique If You Feel Stressed

There you have it, this article can give you a head start to continued peak performance, while significantly improving your health.

You have to take your health into your own hands and control the path it takes.

Without guidelines, we have all experienced how badly a business trip can turn out from a lifestyle perspective; the points that I have highlighted are straightforward to follow and will supercharge your business trip both inside and outside of the boardroom.?

Craig Beadnall

Executive Health Coach