Ways to stay healthy and productive during business trips

A study published in the Journal of Occupational and Environmental Medicine in 2018 found that business travelers who spent more than 14 nights per month away from home had higher body mass indexes and reported more health problems such as depression, anxiety, alcohol abuse, difficulty sleeping, lack of physical exercise, and smoking than those who traveled less. Is there any way to stay healthy and productive while on the road for work? Here are some strategies to help you beat the odds.

Keep doing what works?

A study published in the Journal of Occupational and Environmental Medicine in 2018 found that business travelers who spent more than 14 nights per month away from home had higher body mass indexes and reported more health problems such as depression, anxiety, alcohol abuse, difficulty sleeping, lack of physical exercise, and smoking than those who traveled less. Is there any way to stay healthy and productive while on the road for work? Here are some strategies to help you beat the odds.Staying on your routine while traveling is sometimes impossible. Perhaps at home, you get up every morning, eat a healthy breakfast, and attend a fitness class before heading to work. Or maybe you visit the gym after work before cooking dinner at home. It might seem impossible to do anything like that while on the road.If you can’t make your normal routine fit with your traveling, set a modified schedule. Do your meetings begin late morning? Get up a little early and squeeze in a short workout at the hotel gym or even in your room. Workout apps can be helpful if you normally attend fitness classes and can’t find any on your journey or you don’t have time to go to a gym.Home cooked meals probably won’t be an option while traveling, but you can choose the healthier dishes on restaurant menus. Resist the urge to splurge as a reward for a long day of work and traveling. You’ll feel better in the long run if your indulgences are limited to a small sweet treat or an episode of your favorite show rather than a greasy dinner.Your nightly routine might change during business trips, but prioritize sleep. Stay close to your normal bedtime and wake up as close to your usual schedule as you can. Make sure that if you take naps, you don’t disrupt your sleep schedule more than necessary.

Stay hydrated

With all the traveling and rushing to meetings, it can be easy to forget to drink enough water. But it’s even more important to stay hydrated while traveling since the air on planes tends to be dry. Furthermore, you’re less likely to get sick if you drink enough water. Eating plenty of fruits and vegetables and avoiding overly salty and sugary foods can also help you stay hydrated on your travels.

Be attuned to your mental health

Focusing on your health includes mental health. Plan time for yourself to stay connected with friends and family, practice meditation or yoga, take a relaxing bath, listen to your favorite music or write in a journal. It’s easy to overschedule a business trip, but see if you can work in time to visit some sights in the area. At the very least, try to talk a walk outside, even if it’s just around the hotel. Making sure everything is organized and planned in advance can also help with stress. Knowing your schedule and when you will have downtime can make the trip seem less overwhelming.

Pack smart

If you plan to work out during your trip, make sure you have comfortable shoes and appropriate clothing especially for outdoor activities. A resistance band or tube is an easily packed alternative to weights if you want to keep up your strength routine during your trip.To avoid the temptation of airport snacks, bring your own trail mix, dried fruit, energy bars or nuts. A reusable water bottle can help with avoiding sugary drinks.Hand sanitizer and wipes are also a good idea so that you can wipe down surfaces in airplanes, hotels, and even rental cars. Packing small first aid kit is also smart along with medications you might need.

How to stay productive while traveling

Staying healthy is key to being productive—whether at home or on the road. But you’re not going to be sitting at your same desk or workspace during business trips, so how do you make sure you don’t waste potential work time while you travel?

Packing the right devices can go a long way. If you normally use a desktop computer, do you have a lightweight laptop for a substitute? A tablet computer with a keyboard might be an even more convenient alternative. Whatever you choose, make sure the setup will encourage you to work, not discourage you with elaborate preparations or a clunky piece of hardware. Including some comforts from home or the office can also aid productivity.

Noise-canceling or even just regular headphones can help you tune out distractions. A favorite sweatshirt or other comfortable clothing item might aid your productivity in an unfamiliar hotel room or a too-chilly airplane. Before you leave, make sure you’re clear with your clients or your office about how you will communicate with them and what your schedule is. Especially with overseas travel, it’s important to communicate effectively about when you’ll be available and when you won’t. Another preparation strategy is to set reasonable goals for your working time. If you’re flying, you might resolve to use part of the flight to relax and part of it to work. Learning about your destination before you leave can also maximize your working time. The less time you have to spend on logistics when you arrive, the more work you can get done.

Once you’re on the road being flexible is key. Choose the right task for your situation. If you’re in a crowded plane or airport, trying to read a difficult piece of text might not be the best use of your time. Instead, choose simple tasks such as rote emails for high-distraction environments and save jobs that require intense concentration for the hotel room or a quiet coffeeshop. If you’re traveling by car, listen to podcasts relevant to your work or use the time to catch up on phone calls.

Finally, bring health and productivity together by recognizing when it’s time to take a break. Give yourself permission to delegate tasks to others while you are away so you won’t be flooded with everyday tasks on the road. Most importantly, remember to have a good trip!