Wellness For The Business Traveler

Maintaining a healthy lifestyle is challenging for most individuals when they’re at home. Add work travel to the mix and you might as well say goodbye to any semblance of personal care. The task may seem impossible, but by making small mindful changes you can feel your best during even the most hectic business travel. 


Eating well may be one of the most difficult things to achieve while traveling for business. Often times you don’t have a setup conducive to cooking meals when you’re staying in a hotel, not to mention the surplus of meetings that will undoubtedly take place over lunch.

Minimize the amount of eating out you’ll do by packing your own snacks. Items such as string cheese, beef jerky, hard-boiled eggs, and nuts are all examples of healthy foods to take on the go. Many grocery stores have a prepared foods section or a salad bar that allows you to manage portion control.

When eating out is inevitable, opt for healthier menu choices. Always ask for a side salad instead of fries, and water instead of soda (which is just filled with empty calories and sugar anyway!). It’s your server's job to be accommodating to dietary restrictions, so don’t be afraid to ask how an item is prepared or for a sauce to come on the side. It may seem like a small request, but it can make a big impact on the number of extra calories you consume. 


Nowadays most hotels feature a gym in their list of amenities. Take advantage of this resource and get your heart pumping as many days as you can. Exercising will provide you with more energy, help you manage your stress levels, and increases the likelihood you’ll stick to your nutritional goals.

Don’t think you’ll have time or are too intimidated to try out the gym? There are many little ways you can get your body moving throughout your travel day. If you’re stationed in a big city, try walking or renting a city bike as your form of transportation. Use the stairs instead of an elevator whenever possible. Bodyweight workouts in your hotel room take up no space at all! 


 It’s no secret that functioning at an optimal level requires proper rest. However, getting a good night’s sleep while traveling can be difficult, especially if you’re particular about your sleeping conditions. Perform a consistent bedtime routine, regardless of where you’re staying to get your mind in sleep-mode. Pack an eye mask and invest in some noise-canceling headphones, or if you’re someone who enjoys a little background noise, try an app that plays ocean sounds or white noise. Try incorporating herbal remedies such as chamomile tea, which has shown to help relax your body to bring on those much needed Zzzzz’s.

By focusing on proper nutrition, exercise, and sleep while traveling you can create routines that will help you lead a healthier lifestyle with minimal effort. New habits will be formed making wellness an automatic part of your day, habits you can implement into your life even when you’re not traveling!

Amanda MuehlenkampComment