Staying Healthy on the Road: For Business or Fun
Whether you are traveling for business or pleasure, being away from home can wreak havoc on a healthy lifestyle. At home, you may have a fitness routine and typical dietary plan that you follow without issue. However, being on the road often leads to drastic changes in exercise and eating. Although your change in venue can be disrupting to your routine, it’s beneficial to maintain your exercise and dietary habits as much as possible.
Exercising Without a Gym
Many hotels have on-site fitness rooms for guests. However, you may find yourself without sufficient time to hit the hotel gym, which means you will need to get creative. Getting outdoors for a walk in the fresh air can be a perfect way to get much-needed exercise. You might even consider taking the stairs instead of the elevator to get exercise every day. You could also perform strenuous exercises right in your hotel room with little to no equipment necessary. Jumping jacks, burpees, and running in place are three options. You could also perform strength-training exercises with a resistance band or even just your own body weight.
- Exercise Tips for Travelers: When traveling for business or pleasure, pack an exercise DVD so you can exercise in your hotel at the beginning or end of your day.
- Stay Healthy While Traveling Abroad: Try to stand or walk for several minutes during every hour, even when you are driving or flying, to avoid circulatory problems.
- Running and Walking Safely: Running and walking are two forms of exercise that you can easily continue to do even when you are traveling, although you will need to take care when you exercise in unfamiliar areas.
- Travel Workout: Fitness Tips for Business Travelers: Pack lightweight fitness tools when you travel, such as a jump rope, resistance bands, hand weights, and a yoga mat.
- Travel Fitness: A Plan of Action to Keep You Active: Exercising when you are on the road can be as simple as running flights of stairs or taking a walk through a nearby park.
- Eat Right and Stay Active While Traveling: If your hotel doesn’t have an exercise room, you might get some physical activity by doing push-ups or stretches in your room.
- Exercising While on the Road: When traveling by car, use your stops for gas or restroom breaks as quick exercise opportunities. You might do a few jumping jacks, squats, burpees, or crunches to use your muscles and get blood flowing faster.
- Stay Fit While Traveling: See the sights on foot when you are traveling to get some beneficial walking exercise.
- The Easiest Ways to Exercise and Stay Healthy While Traveling: Stretching your muscles can be beneficial while traveling because it can help resolve gastrointestinal upset and may help reduce the risk of blood clots.
- Three Exercise Tips While Traveling: Even if you didn’t pack tools for working out, you can still get creative to get exercise. A few minutes of burpees would elevate your heart rate and give your muscles a workout.
- How Do I Stick With an Exercise Regimen While Traveling? It’s wise to find some form of exercise when you are traveling because one week without working out may slow your metabolism down, leading to potential weight gain.
- Staying Fit While Traveling: You might try yoga positions while you travel to stretch your muscles, which can provide important physical activity.
- Staying Healthy While Traveling: An invigorating hike to see the sights can be an excellent way to elevate your heart rate.
- More Tips for Working Out While Traveling: Get your workout in first thing when you’re traveling because you might not get opportunities later in the day.
- Getting a Good Workout Anywhere: You don’t need a gym to work out. You could replicate a circuit-training regimen at home or in a hotel room by performing a variety of movements with short rests in between each set.
- Five Exercises You Can Do Without a Gym: Perform lunges, pushups, leg bridges, and more to work your muscles without machines.
Nutrition on the Road
Eating on the road can be challenging. Restaurant food can be unhealthy, depending on the type of establishment. When possible, try to visit restaurants that offer healthier options such as lean meats, fresh vegetables, and whole grains. You can also bring along foods to snack on or even to prepare in your hotel room.
- Traveler’s Diarrhea Diet: Traveler’s diarrhea can happen from visiting places with unclean water or where food is not handled correctly. When traveling internationally, avoiding tap water and ice made from tap water can help you avoid traveler’s diarrhea.
- Eating Foods Away From Home (PDF): Drink plain water instead of sweetened drinks when you are traveling to keep yourself hydrated without adding extra calories to your intake.
- Quick Guide to Food Safety While Traveling in the U.S.: Street vendors may sell foods that smell enticing, but eating these foods can be risky due to unsafe preparation or serving methods.
- Nutritional Tips for Traveling: Try to maintain a proper diet when you’re traveling, eating the correct amounts of carbohydrates and proteins for optimal energy.
- International Travel: Tips for Staying Healthy: When traveling internationally, drink bottled water that you unseal yourself, and use this water for brushing your teeth, too.
- Nutrition Tips for Air Travelers (PDF): When you book airfare, ask about alternative menu options such as vegetarian, diabetic, low-sodium, and low-fat meals.
- Healthy Eating Tips for the Holiday Travel Season: Don’t pack open food to take with you through airport security, as it will be confiscated. Instead, pack whole fruits or foods sealed in a container.
- Nutritional Tips While Traveling: Research restaurants at your destination to find one that fits with your eating style. Many restaurants publish their menus online so it’s possible to make plans for eating ahead of time.
- Got a Long Flight? Prepare for Take-Off: Drink water frequently while flying to stay hydrated. Becoming dehydrated can make you more susceptible to jet lag and fatigue.
- Travel Healthy for the Body and Mind: Although it’s common for people to enjoy travel time with some culinary splurges, this can lead to uncomfortable physical issues as well as anxiety.
- Healthy Eating While Traveling: Explore the a la carte menu at your hotel to see if you can find healthier alternatives than what you might find at a breakfast buffet.
- Traveling and Healthy Eating: Can the Two Really Go Hand in Hand? Consider reserving a hotel room with a kitchen or at least with a mini refrigerator and microwave so you can prepare healthier foods in your room.
- Eating Healthy While Traveling or on Vacation: Pack healthy snacks such as dried fruits, trail mix, popcorn, and granola bars so you are less likely to snack on junk food.
- Healthy Travel Tips: Inquire about substitutions in a restaurant, such as a baked potato instead of French fries.
- Eating Healthy on Vacation: If your hotel has a continental breakfast, choose fresh fruits and cereals instead of high-calorie pastries.