Going on a business trip can be a treat. Seeing new places, meeting new people, and just being able to get out of the usual office setting can be a refreshing experience. The downside to this, however, is the negative effects it can bring to your health. During a business trip, you most likely spend long periods of time on the road or in a plane, which can cause a strain on your back, neck, or other areas of your body. Constant change in time zone can mess up your mental state and sleeping pattern. Food choices are often limited to hotel or conference food. Your days are usually packed with meetings and other events that keep you sitting or stagnant for long periods of time. Thinking about your health becomes least of your priority when away on business.

Staying healthy on a business trip can be challenging. That is why we list down some helpful tips to keep you fit even if you’re on the go!

1. Watch What You Eat

Being on a business trip limits your food choices especially if you want to eat healthy. The best solution to this is to be mindful of your options. Choose foods that are steamed, baked, or grilled. Ask to substitute brown rice for white rice, whole wheat bread for white bread, etc. These requests are easily accommodated in most hotels and restaurants.

2. Pack Healthy Snacks Ahead of Time

During business trips, time is a luxury. Days are usually packed with meetings and other work functions. There are times when you miss lunch and you turn to the available pastries served during the meeting. Avoid falling into such temptation by bringing some healthy snacks of your own. A protein bar or some unsalted nuts are easy to carry and can keep you full until you find a healthier food option.

3. Workout at the Hotel

Hotels nowadays usually have gym amenities specifically for travelers who want to workout. You can check with your hotel ahead of time about this.

If the hotel you’re staying at has no gym amenities, you can try these workouts instead:

• Swimming – Studies show that swimming actually burns more calories than jogging. An hour in the pool can burn up to 700 calories depending on the stroke you use.
• Running – A 30-minute run every day can keep you energized and fit without the hassle of going to the gym. You can ask your hotel concierge for running tracks or local parks within the area.
• Resistance bands – These lightweight exercise bands are easy to pack, making it travel-friendly. Adding resistance to simple exercises such as a push-up or a pull-up can greatly enhance your workout. It’s like using gym equipment from the comfort of your hotel room.

4. Walk When You Can

If the venue of your meeting is just a short distance from your hotel, choose walking instead of driving or getting a taxi to get there. Research shows that a 30-minute walk lowers your blood sugar levels as well as your blood pressure. Walking is also the best way to explore a new city. It can lead you to discover great, healthy restaurants or a tucked away local spot.

5. Drink Plenty of Water

You can avoid a lot of unnecessary calories just by drinking water. It can also improve the appearance of your skin despite the lack of sleep. Try to resist ordering sugary drinks or alcohol and opt to drink water instead.

Going on a business trip does not mean that you have to leave your healthy habits behind. Staying healthy on a business trip is difficult, but achievable as long as you keep these helpful tips in mind.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.