Business Travel Tips: How to Stay Healthy While Traveling Frequently


Those who travel frequently for business know all too well how traveling can take a toll on your health. Busy lead-up days, long flights, hectic schedules, and unfamiliar environments all compound making it a challenge for anyone to stay healthy and stick to their routine. Following the right strategies and business travel tips will help you stay healthy and productive on your trips.

In our guide to business travel tips for staying healthy while traveling frequently, we’re giving you everything you need to maintain your well-being before, during, and after business travel. Learn how to make the most of your journeys without compromising your mental or physical health.

Healthy Business Travel Tips At a Glance

Find yourself in a hurry? Have a trip coming up soon? We’ve put together this quick cheat sheet of healthy business travel tips you can reference with ease. Remembering these key points can make a significant difference in how you feel throughout your travels and on your return home.

Before You Travel

  • Boost your immune system with proper nutrients.
  • Drink plenty of water and eat balanced meals.
  • Get more restorative sleep leading up to your trip.
  • Pack essential items like sanitizer and disinfectant wipes.

During Your Trip

  • Stretch and move around, especially on long flights.
  • Choose healthy meal options and continue staying hydrated.
  • Stick to your regular sleep schedule as much as possible.
  • Practice good hygiene to avoid sickness.

After Your Trip

  • Rest up to recover from travel stress.
  • Exercise to reduce muscle tension and stiffness.
  • Use tools like zero gravity recliners for mental and physical recovery.
  • Use hot/cold therapy for muscle recovery.
  • Reflect on your trip to improve future travel.

Traveling for business can be enjoyable, but it also takes a major toll on your body and mind. These lists of business travel tips will help you on the go but continue reading to learn more about each.

Health Tips When Preparing for Business Travel

Preparing for a business trip begins long before you board the plane. Taking proactive steps to boost your immune system and overall well-being can help you stay healthy during your travels. You’ll find that following a well-rounded selection of healthy business travel tips leading up to your departure will alleviate other factors, as well, such as mental stress or physical fatigue.

  • Boost your immune system: One of the best business travel tips is learning ways to boost your immune system naturally. Increase your intake of vitamin C and other immune-boosting nutrients in the days leading up to your trip. Consider taking a multivitamin supplement to ensure you're getting all the essential nutrients.
  • Stay hydrated: Drink plenty of water in the days leading up to your trip to stay hydrated. Air travel can be dehydrating, so it's essential to start your journey well-hydrated. Professionals recommend about 13 cups and 9 cups for healthy men and women, respectively1.
  • Get plenty of rest: Ensure you're well-rested before your trip. A lack of sleep can weaken your immune system and make you more susceptible to illness. Additionally, sleep deprivation can lead to increased irritability or negative health conditions like high blood pressure.
  • Pack wisely: Your clothes and work items aren’t the only things to pack. Healthy business travel tips include packing essential items such as hand sanitizer, disinfectant wipes, and any medications you may need during your trip.
  • Plan your meals: If possible, plan your meals for the days leading up to your trip to ensure you eat a well-balanced diet. This can help support your immune system and overall health. In addition to getting enough nutrients, eating right will keep you from feeling bloated or uncomfortable while traveling.

How to Stay Healthy During Business Travel

Healthy business travel tips while you’re on the road are aimed at keeping you comfortable and well throughout your stay. Keep your body in top condition while your mind is sharp to increase productivity and avoid travel fatigue. Staying healthy during your trip involves maintaining good habits and being mindful of your surroundings.

Some business travel tips to stay healthy while you’re gone include:

  • Stay active: Make an effort to move around during your trip. This is especially important during long flights or to prevent ailments like back pain while driving. Stretching and walking can help prevent stiffness and improve circulation.
  • Eat well: When you’re traveling for business, a home-cooked meal is usually not available. Instead, choose healthy options when dining out and try to maintain a balanced diet. Avoid overeating and opt for lighter meals when possible.
  • Keep drinking water: A continuation of business travel tips preparing for your departure, you should also drink plenty of water throughout your trip to stay hydrated. This is extra vital if traveling to a warmer climate or locations at high altitudes.
  • Keep your sleep schedule: Your body is attuned to your typical habits and routines. Try to maintain your regular sleep schedule as much as possible. If jet lag is an issue, consider adjusting your sleep schedule before your trip.
  • Practice good hygiene: Healthy business travel tips while on your trip include being aware of any potential contact with germs. Wash your hands regularly and use hand sanitizer when soap and water are not available. Avoid touching your face to reduce the risk of illness.

Staying Healthy After Business Travel

Business travel tips for staying healthy while traveling frequently don’t end just because you’ve returned home. After returning from a business trip, it's crucial to prioritize your recovery to reduce the toll travel takes on your body and mind.

Here are some post business travel tips to help you decompress, relax, and recharge:

  • Get rest: Allow yourself time to rest and recover from the stresses of travel. Consider incorporating relaxation techniques such as calming breathing exercises, meditation, or yoga to help calm your mind and body.
  • Exercise: Staying active with low impact exercises helps alleviate muscle tension and stiffness you may experience after traveling for business. Stretching, yoga, swimming, or walking are all beneficial for easing tight muscles.
  • Use a zero gravity chair: Consider using a zero gravity chair for mental and physical recovery after business travel. These chairs recline to the zero gravity position, evenly distributing your body weight and reducing excess pressure on your lower back. This position functions to increase blood circulation, reduce back pain, aid in how the body heals itself, and deepen relaxation. Zero gravity chairs are a great way to look after your mind and body at once.
  • Apply heat or cold therapy: Alternating between heat and cold therapy can help reduce inflammation and soothe sore muscles. Consider taking a warm bath, using a heating pad, or exploring the benefits of heated zero gravity chairs followed by an ice pack on areas of discomfort.
  • Massage therapy: Treating yourself to a massage to help release tension in your muscles and promote relaxation is another great item on our list of business travel tips. A professional massage or self-massage techniques can both be effective. For those looking to combine post-business travel recovery techniques, luxury zero gravity chairs with massage features enhance your experience and will help keep you healthy from the comfort of your home.
  • Practice mindfulness: Reflect on your trip, how certain business travel tips helped, and take note of any lessons learned or areas for improvement in your travel routine. Practicing mindfulness can help you stay present and reduce stress as you transition back to your routine.

Creating A Business Travel Routine Is Key

Maintaining your health while traveling for business is essential for your well-being and productivity. By following these business travel tips, you’ll support your immune system, stay active, and reduce the physical and mental toll of frequent travel. Remember to prepare your body beforehand, stay mindful of your health during your trip, and take time to recover and decompress when you return.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.

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