Keeping fit when you have a busy lifestyle can be extremely challenging. However, if you travel often for work, you know the difficulties of finding time to exercise, eat healthy meals, and find nutritious snacks. Here are some suggestions on how to stay healthy during your trip, and what to do if you get sick.
1. Walk whenever possible
The best way to get those steps in? Skip the taxis, the Ubers, and the buses. Put on your most comfortable athletic shoes and walk to your conference, event, jobsite, or client meeting. Take the stairs instead of the elevator. Walk around your hotel room while on your phone. However, if you aren’t comfortable walking alone through unfamiliar areas, you can take part in a (Free) Walking Tour. Free Walking Tours are becoming increasingly popular and are offered in the majority of cities around the world. The Center for Disease Control (CDC) recommends adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week.
2. Keep a balanced diet
It’s important to keep a balanced diet, even when traveling. Just a few days of unhealthy, convenient fast food or sugary treats can undo weeks of results from a strict dietary routine. If you plan ahead of your trip, you can figure out some healthy options that will work for you. Nearly every hotel these days has a mini fridge in the room, and some have microwaves too. If you’re staying in an extended stay hotel, many come equipped with a kitchen. Research the closest grocery stores or farmers markets, and plan to make a trip to stock up on some healthy staples. If cooking isn’t an option, research the menus of nearby restaurants. Many restaurants will also make special dietary requests on how your meal is prepared if you call in advance. As for healthy road trip snacks, pack your own or figure out what stores within walking distance sell your favorites and then walk to get them!
3. Get a restful night sleep
It may seem strange to mention sleep when discussing staying in shape, but sleep has many benefits to your wellbeing. Sleep allows your muscle tissue to recover between workouts, and gives you the energy to workout again the next day. The National Sleep Foundation recommends that adults get between seven and nine hours of sleep per night. Increasing sleep time by one hour per night is like getting an entire extra night’s worth of sleep over the course of a week. A good night’s rest will also keep your brain sharp for any driving, project work, client meetings, or conferences you have the next day.
4. Protect your immune system
No one plans to get sick when traveling, but it happens frequently; anything from plugged ears from your plane ride, to the cold or flu or a migraine. For every scenario you can think of, pack a solution. The best thing you can do before your trip is to prepare your body for it in advance. Remember, in cases like this a strong offense is the best defense!
5. Drink water frequently
One of the most crucial and easiest ways to stay healthy while traveling is to drink water. Staying hydrated means much more than not feeling thirsty. Drinking lots of water boosts your immune system against bacteria and viruses. Try to avoid drinking caffeine and alcohol, especially in warm climates. Even more, dehydration often mimics the feeling of hunger, which can lead to overeating. If you don’t already own a stainless steel water bottle, now is a good time to invest in one.
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