"You don't need more time—you need a plan."
Frequent travel can make it difficult to maintain healthy habits, but it doesn't have to derail your health goals. With a little planning, you can continue prioritising your health wherever work takes you.
Consider these practical strategies:
- Choose accommodation with a gym or swimming pool to make exercise more convenient.
- Aim to complete at least two strength training sessions each week, even if they're shorter than your usual workouts. Packing resistance bands in your suitcase can make it easier to fit in a quick strength session almost anywhere.
- Look for opportunities to move throughout the day. Walk through airports instead of using travelators, take the stairs where practical, and go for short walks between meetings or after meals.
- When dining out or eating hotel meals, build a balanced meal by filling half your plate with vegetables or salad (or add a side salad), choosing a lean protein source, and opting for wholegrain carbohydrates where available. Keep portion sizes moderate.
- Limit alcohol during business dinners and alternate alcoholic beverages with water to help reduce overall alcohol intake and stay hydrated.
- Stay well hydrated, particularly during flights, by carrying a reusable water bottle and drinking water regularly throughout the day.
- Prioritise sleep. Aim to maintain a consistent sleep schedule, minimise screen time before bed, and get morning sunlight after crossing time zones to help reduce the effects of jet lag.
Take-home message
Travel doesn't have to interrupt your healthy habits. With a little planning, you can stay active, eat well, and maintain your routine wherever work takes you.