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Americans travel millions of miles every year on business. Frequent traveling can wear on your health. Fortunately, with a little thought and planning, you can keep yourself healthy and fit.
Make good food choices
Changes in routine can make healthy eating tricky. Try these tips.
- Eat a nutritious meal before leaving for your trip. It will keep you from being tempted by junk food at the airport or while on the road.
- Eat nutritious snacks every few hours. Eating several small meals during the day rather than three large meals will give you more energy.
- Resist eating every time food is available. During meetings, donuts and other high-fat foods can be plentiful.
- Try to follow your regular eating plan. If you usually have a light breakfast, don't have eggs, bacon and pancakes while traveling.
Business dinners can be a challenge. They're often large and extravagant. To avoid feeling uncomfortably full, try these ideas.
- Have a healthy meal in mind before you look at the menu. Steamed vegetables, broiled chicken or grilled fish are good choices.
- Order sauces or dressings on the side. Try dipping your fork in these sides, then taking a bite of food.
- Skip dessert. If you can't say no, try sharing a dessert with someone. Consider skipping the alcoholic beverages and splurging on a treat instead.
Your friend, water
Water can be a traveler's best friend.
- Airplanes can cause dehydration. Air conditioning removes moisture from the airplane and from your body. Before boarding the plane, drink at least two 8-ounce glasses of water. Drink one more during each hour of flight.
- Stay hydrated while on the road. Make frequent rest stops to get some water and stretch your legs.
- When you reach your hotel, take a warm bath. Bathing isn't just relaxing; it also helps you top off the fluids you lost while traveling.
- In hot climates, drink plenty of fluids. Having a dry nose or throat can make you more prone to infection. Drinking water helps your body fight disease.
- Avoid caffeinated drinks. The more caffeine you drink, the faster your body loses fluids.
Fit in exercise
You know all the excuses. There's never enough time. You're not motivated. You feel too drained to even think about it. You didn't have room to pack your treadmill. Here are some tips to get you on your feet:
- Book a hotel that has exercise facilities. If that's not possible, ask about nearby gyms.
- Take a walk. Carry a cell phone or cab fare in case you get lost.
- Schedule workout time.
- Exercise in your room. You don't need special equipment to do push-ups. Also try leg lunges, abdominal crunches or jumping jacks.
- On long trips, do aerobic exercises about every third day. Do strength training at least once a week to maintain muscle tone.
- Find opportunities to move. Walk to meetings, power walk through your hotel's hallways and take the stairs. While waiting at the airport, walk around the terminal.
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