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, studies show that 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 balance your health routines while you’re away from home, it’s important to find ways to stay on track even when you’re on the move.
Fortunately, 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 even the busiest traveler maintain their health and wellness routines while on the go.
If you’ve wondered how to maintain your health goals while traveling, here’s how to approach it.
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 your workout into your routine. Additionally, be sure to check the weather forecast to pack versatile clothing for changing conditions. Planning for your trip is easier when you use Arootah’s Project Planner app!
2. Navigating Food & Nutrition
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 meal decisions.
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.
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4. Stay Hydrated for Optimal Wellness
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. If you plan to nap or get lost in a movie while on the plane, consider using water reminder apps, like the My Water app, to stay on track. Try mixing it up and experimenting with herbal teas and seltzers to give yourself some variety.
5. 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 seltzer or mocktails that contain nutritious ingredients such as ginger, mint, or kombucha. You’d be surprised at how delicious alcohol alternative drinks can be!
6. Integrate Workouts into Your Schedule
Treat your workouts as essential appointments. Whether you prefer a morning jog, a yoga session, or a hotel room workout, consistency is the name of the game. Quick and effective workouts, such as 30-minute HIIT sessions, can be a game-changer for your health goals. Take active breaks between meetings to take 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. Integrate 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 give you helpful insights on your health, making it easy for you to stay committed to your wellness journey. Some popular favorites are FitBit, Peloton, the Oura ring, and Arootah’s own Habit Tracker app.
8. Prioritize Restful Sleep
Traveling across two or more time zones can wreak havoc on your circadian rhythm. Three days before you’re scheduled to travel, begin going to bed an hour earlier (or later) than you normally would to give your body a chance to adjust. Stick to your bedtime routine even when you’re away from home. Invest in blackout curtains if you need to and reduce screen time before bed to ensure you get a restful night’s sleep. Experts recommend turning off all devices one hour before bed. Sleep aids such as earplugs, an eye mask, and white noise apps can enhance your sleep quality.
9. Tackling Jet Lag with Sunlight Exposure
If your trip involves a long airplane flight, you might experience jet lag. Combat jet lag by gradually adjusting your sleep and meal times 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 planning ahead and knowing what to expect can help you reduce uncertainty and alleviate stress. Prepare in advance by organizing travel documents and creating a comprehensive itinerary that contains all plans for transportation to and from your destinations and destination addresses. Engage in mindfulness exercises and deep breathing techniques to help yourself stay centered during moments of anxiety.
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. Prioritizing your well-being empowers you to achieve your health goals while savoring your travel experiences.
By incorporating these recommendations, you set yourself up for a successful and rejuvenating travel experience. While challenges may arise, remember that a balanced approach to wellness is your best ally for success. As you journey through new destinations and opportunities, your commitment to health and well-being will pave the way for a fulfilling and thriving travel adventure. If you have a big trip coming up and want to create a plan to stick to your wellness goals, schedule a free consultation with an Arootah health coach and experience firsthand the powerful results when you leverage our coaching services with our tech tools. Get started today!