Staying Healthy On-The-Go: How To Live Your Healthiest Life While Traveling For Work

As much as we love the thrill of traveling, let’s face it – business trips can wreak havoc on our health and routine. Between jet lag, tight schedules, and unhealthy (but convenient) food options, it can be tough to maintain healthy habits when you’re away from home.

But as always: we’ve got your back!

We've got some easy-peasy tips for staying healthy while you’re traveling for work.

Speaking of work trips. . .

Are you ready to dust off your luggage and take to the skies? 🛫

According to a recent poll by the Global Business Travel Association (GBTA), 78% of travel managers anticipate more business travel in 2023, with 78% expecting more trips. In addition, there’s a greater willingness to travel for business in comparison with the previous poll – with 69% saying they’re very willing to travel, compared with 44% in October 2022.

As the world becomes more connected and businesses seek to expand their reach, it's clear that business travel will continue to play a crucial role in the global economy.

And getting sick can ruin the whole trip. A recent survey conducted by OnePoll (on behalf of Ecolab) reveals that 40% of all 2,000 respondents have gotten sick while traveling. (Don't worry - we've got you covered here too!)

First, let’s dive into the tips so you can enjoy healthier business trips! 👇

Essential Tips for Staying Healthy During Business Trips 

Preparation is Everything: Start Your Trip Out Right

Let’s start off with how you can prepare before you leave and what you should do as soon as you arrive to stave off sickness!

Get ahead of the game with your meds.

Don’t let the hassle of refilling prescriptions on the road get you down. Stay prepared and make sure to bring all the necessary medication with you before you embark on your trip.

What if you lose your medication or don’t pack enough?

Don’t sweat it! Just use Air Doctor – we can provide cross-border medical services and valid local prescriptions.

Hit refresh as soon as you arrive.

Take the edge off your recent travel journey and unwind as soon as you can with a hot bath or shower upon arrival. Not only will it wash away any pesky airplane germs, but it will also help you relax and de-stress from your busy day.  

Sanitize, sanitize, sanitize.

Not just because of COVID. Keep a travel-sized hand sanitizer handy, even if it’s readily available at your destination. You never know when you’ll encounter some unwanted germs, and hand sanitizer can be a lifesaver when there’s no soap and water in sight.

Supercharge your immune system.

Give your body an extra boost and pack some vitamins with you to help keep your immune system in tip-top shape during your travels.

Choose your accommodation wisely.

Consider staying in an Airbnb instead of a hotel. The fact that it’s got more self-catering options will give you more control over your meals and allow you to choose healthy options. Plus, you’ll have more space to squeeze in a quick workout or stretch to stay energized during your trip. 

Eating Better on Business Trips: Fuel Your Body with Healthy Choices

We all know that business travel can be a whirlwind of meetings, deadlines, and networking events. But what about mealtimes?

Here are some tips to help you eat better on the go. 🍏

Don't skip breakfast.

Starting your day off right is essential for optimal productivity. Even if it's a quick bowl of cereal with fruit, make sure to fuel your body in the morning. 

Stay hydrated.

Staying hydrated is crucial, especially when traveling for work. Always carry a water bottle with you and avoid reaching for calorie-rich soft drinks or energy drinks. Keep your body appropriately hydrated to stay energized throughout the day.

Beware of free food.

Complimentary muffins and snacks might seem like a perk, but they can quickly derail your healthy eating habits. Listen to your hunger cues and don't eat just because it's there. Plan your meals and stick to nutritious options.

Snack smart.

Resist the temptation to reach for unhealthy snacks while on the move. Instead, stock up on healthier options like fresh fruit or unsalted nuts. Skip the vending machine and opt for healthier alternatives.

Be mindful when eating out.

Eating out doesn't have to be unhealthy. Review menus ahead of time and choose the most nutritious options available. Go for baked over fried, salads over fries, and avoid creamy sauces. 

Indulge in moderation.

Don't forget to treat yourself! It's all about balance. Plan for the occasional indulgence and enjoy that after-work drink or morning pastry. Just remember, moderation is key. 

Work Up a Sweat on the Road: Creative Ways to Stay Active While Traveling

Picture this: you’re on a business trip, but that doesn’t mean you have to sacrifice your fitness routine. 

In fact, staying active can be the perfect way to clear your mind and keep those feel-good endorphins flowing.

Here are some tips to help you stay on track even when you’re far from home.

Get app-happy.

In today’s tech-savvy world, there are plenty of fitness apps that can provide you with workout routines that fit your schedule and equipment. Need some extra motivation? Find an app that offers video classes with a personal instructor. Two highly recommended apps are Aaptiv and Freelitics. 

Take the scenic route.

Instead of hopping in a taxi or taking a shuttle, take advantage of the sights around you and walk whenever possible. Whether it’s a stroll to a nearby restaurant or a quick jaunt around the block, every step counts towards your fitness goals.

Make room for exercise.

Even if your hotel doesn't have a gym, you can still work up a sweat in your room. Pack some travel-friendly workout equipment, like resistance bands, a jump rope, or a yoga mat, and squeeze in a quick workout before you start your day. And if you're feeling sluggish, try some light stretching to get your blood flowing. 

Keep Stress Levels Down With Travel Solutions Planning

Did you know that prolonged periods of stress can produce flu-like symptoms?

This info from Anxiety Centre makes it all the more important to stay organized and manage your stress levels. 😅

Traveling for work can be stressful, but it doesn't have to be!

Fortunately, there are solutions that help make business travel management a breeze. Say goodbye to tracking expenses and dealing with last-minute changes!

Platforms like TravelPerk offer one-stop-shop solutions with access to flights, hotels, car rentals, and Airbnb units all in one place. With their mobile app, you can stay in control even when you're on the go.

Get Medical Care You Know While Exploring The Unknown

But what about getting professional health care while you're on the road?

Enter the Air Doctor app!

(Make sure you download our app before your next business trip. 📲)

With Air Doctor in your pocket, you’ll have peace of mind knowing that you can easily find a trusted, local doctor who speaks your language – anywhere, anytime. Just enter your location, filter doctors according to your preferences, browse the medical professionals that match your needs, and book an appointment to see a doctor at a time, and location that suits you.

Enjoy fewer travel interruptions with the option to book either at-home (hotel), clinic, or video consultations. And don’t forget that our multilingual support team is available 24/7 so we’re with you every step of the way if you need us.

This app is available for both Android and iOS devices, as well as through a web app, so you can travel stress-free and stay healthy no matter where your business takes you!

Make healthier choices on your business trip to feel your best and perform at your peak. And remember if you start to feel under the weather – it’s best to see a doctor and keep health issues under control. Don’t wait until you’re home to get medical care.

Download the Air Doctor app - just in case you ever need it - and keep these tips in mind on your next business trip and travel the world worry-free. 🌎