Occasionally, I need to travel for work and I also take a number of vacations for recreation each year. Although the travel process does not bother me and I enjoy seeing different places, I have struggled with being healthy on the road. At home I have a system. Exercise in the morning and evening, get my steps in for the day, eat healthy meals, drink plenty of water, get seven hours of sleep, spend time relaxing and in prayer. While traveling my system goes away and by the time the trip is over I feel out of sorts. I decided I would do some research and find ways to improve my travel process. I found out I am not the only person who struggles with being healthy while traveling. The following are tips I came across during my research. I incorporated them on my last trip and did see some improvement.
When trying to eat healthy on the road, bring your own. Pack healthy snacks like nuts and fruit. Emerald makes 100-calorie nut packs. I tried a new product called Skinny Dipped Almonds. A serving is 150 calories and 6 grams of sugar. If you are on a business trip and need to do the team dinner try to choose healthy items. Do not be afraid to ask the restaurant staff questions regarding how the food is prepared. Staying hydrated is important. Keep water with you to stay hydrated. Consider packing your own water bottle and filling it up throughout the day.
You may want to sample the local cuisine. I went to New Orleans this summer and there was no way I was not going to enjoy the food. My goal was to enjoy the local flavors yet balance it out with healthier options. Yes, I had alligator sausage, crawfish étouffée, shrimp, and catfish. I would get vegetable sides like collard greens or green beans.
Keeping a fitness routine on the road can be difficult. Usually, hotel gyms are not the best. You may not be able to keep your regular workout schedule but you can break your workout into small increments. Do 10 to 20 minutes in the morning and 10 to 20 minutes in the evening. If you don’t want to go the gym try working out in your hotel room. Shape Magazine has the Ultimate Hotel Room Workout. You will not need any equipment. (https://www.shape.com/fitness/workouts/ultimate-hotel-room-workout) I will walk in my hotel room to reach my step goals for the day. If I am attending a business meeting, I will walk during breaks.
Getting enough rest is important. Traveling can drain energy and not taking time to replenish can be harsh on your body. It is okay to set a deadline for going to bed. If I know I need to wake up at 7 AM I make every effort to go to bed before midnight. That way I know I will get at least seven hours of sleep. You may need more or less sleep. Set your goal for your body. Circumstances may arise that will shorten your sleep time; however, you should try to get as much rest as possible.
Traveling can be fun and interesting. You can enjoy your trip and stay healthy at the same time.
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