Keeping Healthy Whilst Traveling For Work.

Now a days most people need to do sometime of traveling for work and occasionally be away from their home and their normal day to day regime. This can be challenging and can have an effect on your health mentally and physically. Travel time might leave little room in your schedule to eat healthy and to be active. But dedication and planning can help you stay in shape — and ease the stress that work travel can cause.

So how can travelling for business short or long distance effect you…..


If you are traveling to other tie zones then jet lag can cause memory impairment and has been linked in studies to disrupting gene expression that influences aging and the immune system, and increased risk of heart attack or stroke


Jet lag and general tiredness due to traveling can have effect on your immune system that means frequent travellers are not as well equipped to fight off disease as people who travel less frequently.


Unsurprisingly, those who travel a lot generally don’t have the chance to eat meals prepared with fresh, health foods, airline foods are packed with salt and sugar so they can retain their taste at higher altitude during long journeys. But the salt ad sugar will wreak havoc on your body over the long term. Poor diet, combined with a general increase in alcohol and the lack of exercise opportunities while traveling, means frequent travellers have higher risk of obesity   


Jet lag and tiredness due to traveling can affect your mood, judgement, and concentration, that can lead to stress. There is the stress of preparing for a trip, the fact that the time spent traveling is rarely offset through reduced workload, and the anxieties of inbox overload. Frequent business travellers often also feel lonely and isolated-as well as guilty for leaving family members behind which can affect mental health.  

To help you from preventing the above health issues here are some solutions that may help you become a healthier and happier traveller whilst you work,

1. Always Start with A Big Healthy Breakfast

Big healthy breakfast is what fuels your energy for the rest of the day and gets your metabolism pumping.

2. Keep hydrated, drink Water While Traveling

Everyone knows drinking a lot of water is healthy for you, so make sure you keep that up while you’re traveling. It’ll keep you full, hydrated, and away from drinking lots of soda and coffee especially if you are tired.

3. Take the Stairs 

Everyone knows that taking the stairs  is a good workout, and that it’s better than taking the elevator. This will also maybe help I’ve you a boost of energy 

4. Have A Granola or Protein Bar Between Meals

Keep your hangry monster at bay and your metabolism pumping by having a granola bar or protein bar in the morning and in between meals. Pre-purchase them before you travel so you have them in your bag whilst you travel.

5. Buy Groceries Instead of Always Eating Out

Which leads me to my next tip; bug groceries when you’re traveling instead of always eating out at restaurants. Not only will it save you money, but it will save you from over-eating, and help keep your healthy diet on schedule. 

6. Alcohol

Drinking alcohol can make you super bloated and dehydrated in general, not to mention sluggish in the morning. I don’t want to sound like a party-pooper, but partying while you travel, although fun, is also one of my biggest safety concerns for people, so just make sure you’re aware of how much and what you’re drinking at all times!

7. Try to get at Least 8 Hours of Sleep

Sleep is amazing. Who doesn’t love sleep? yes, many of us don’t get enough sleep, but you should try make time for it, because it can help you stay fit while you travel. How? For starters you’ll have energy to do physical activities all day, and a little added bonus is also that you burn calories whilst you sleep!

12. Walk Instead of Ride

Instead of ordering a cab or Uber when you’re traveling, look up on your map how far it would be to walk to your destination instead (unless it’s night or a dangerous area). Another one of the biggest reasons it helps you to stay in shape and help you mentally by allowing you to switch off from your busy day whilst you travel, 

13. Exercise… Pack for fitness

Before your trip, research the hotel or nearby fitness facilities and pack accordingly. Your travel workout essentials might include:

  • Athletic shoes
  • Exercise clothing
  • Swimsuit
  • Jump-rope
  • Resistance tubing
  • Hand grips
  • Headphones
  • Yoga mat

If there are no gym facilities in your hotel or a gym nearby that you can use by pay as you go then a workout in your hotel room is easily done, I have given many workouts to my clients that can be performed in their room. You can even do a few easy exercises whilst watching TV Squats, crunches, lunges, and push-ups are all super easy to do from your hotel room *Remember, however, that regular exercise can help reduce stress and feelings of low energy, which might be just what you need to get down to business.

Listen to your body

If jet lag or schedule changes leave you exhausted, make your workout shorter or lighter than usual. It’s OK to take it easy once in a while. Because travel can be so disruptive to how you sleep and what you eat, it’s also not the best time to try to increase your fitness level.