Thriving on the Road: 10 Wellness Strategies for Executives on the Go

Embarking on a journey for work shouldn’t mean leaving your health and wellness goals behind. According to Trondent Development Corp, a business travel management firm, Americans make more than 405 million long-distance business trips per year. This means about 1.1 million people travel for business every day in the US and most business travelers average seven trips per year. While it can be tricky to maintain your health routines while you’re away, you can stay on track with your health goals with a bit of planning and commitment. Today, we’re bringing you ten of our best recommendations for busy executives to stay on top of their health and wellness routines while on the go.

1. Plan Ahead for Success

Begin your travel experience with a game plan. Research your destination to locate healthy dining options, fitness centers, and wellness facilities. Choose lodgings that empower you to prioritize your health and well-being. Look for hotels with fitness centers or access to outdoor spaces, so you can seamlessly integrate a workout into your schedule. For help planning, try Arootah’s Project Planner app!

2. Make Informed Dietary Choices

Eating well while traveling is possible with a bit of strategy. Research restaurants offering healthier menu options or consider grabbing fresh ingredients from local markets for in-room meals. Arm yourself with nutritious snacks such as nuts, seeds, and granola bars to ward off unhealthy snack food temptations during your journey. While dining out, make informed choices.

3. Master Portion Control and Mindful Eating

Indulging in local cuisine is part of the travel experience, but practicing moderation is key. Be mindful of portion sizes and listen to your body’s hunger and fullness cues. If you’re unsure about menu items, don’t hesitate to ask your waiter for assistance. That said, be aware of cultural customs and traditions where meals are a major part of hospitality. For example, when traveling to Japan or India, no leftovers is basic food etiquette. Do your research and practice cultural sensitivity wherever possible.

4. Stay Hydrated

Combat the dehydrating effects of air travel by prioritizing hydration. Keep a reusable water bottle handy and make a conscious effort to drink water throughout your journey. While there is no hard and fast rule regarding how much water you drink, the Aerospace Medical Association recommends passengers drink at least eight ounces of water per hour in flight.

5. Consume Alcohol in Moderation

Moderation is key when it comes to alcohol consumption while traveling. Excessive drinking can disrupt your sleep and contribute to dehydration. Experiment with alcohol alternatives by swapping out booze for mocktails that contain nutritious ingredients such as ginger, mint, or kombucha.

6. Integrate Workouts into Your Schedule

Treat your workouts as essential appointments. Whether you prefer a morning jog or yoga in your hotel room, consistency is the name of the game. Take active breaks between meetings to go on a brisk walk or do some light stretching. Even little breaks can go a long way. Plan activities that involve physical activity such as walking tours, hiking, cycling, or exploring the city on foot. This way, you can sightsee while staying active.

7. Try Fitness and Wellness Apps

Technology can be immensely helpful in keeping yourself on track with your health goals. Utilize technology to guide yourself through workouts, meditation, and mindfulness exercises. Many apps offer travel-friendly routines and provide helpful insights on your health, making it easy for you to stay committed to your wellness journey. To stay on track with your habits, try the Arootah Habit Coach app.

8. Prioritize Restful Sleep

Traveling across two or more time zones can wreak havoc on your circadian rhythm. Stick to your bedtime routine even when you’re away from home.

9. Tackle Jet Lag with Sunlight Exposure

If your trip involves a long flight, you might experience jet lag. Combat this by gradually adjusting your sleep and mealtimes before traveling. Upon arrival, prioritize sunlight exposure to help reset your internal clock. Allow time for rest and recovery, including short 15 to 20-minute power naps, to rejuvenate your body, boost your energy levels, and minimize grogginess. Traveling can be exhausting, so give your body the chance it needs to rejuvenate.

10. Manage Stress by Staying Organized

Travel is notoriously stressful, but knowing what to expect can help reduce uncertainty and alleviate anxiety. Prepare in advance by organizing travel documents and creating a comprehensive itinerary that contains all plans for transportation to and from your destinations and addresses. Engage in mindfulness exercises and deep breathing techniques to help yourself stay centered.

The Bottom Line

Ultimately, success while traveling boils down to maintaining your self-care routines. Adapt these tips to your circumstances and remember that flexibility is key

If you have a work trip coming up and want to create a plan to stick to your wellness goals, schedule a free consultation with an Arootah health today to get started.