The guide for business travelers: Staying fit and active on the road

A healthy sports routine, the right diet, relaxation and wellness - there are many things that not only improve health and fitness on a business trip, but also increase well-being and performance. With everything that needs to be done during a business trip, these aspects quickly fall by the wayside, but it really is worth prioritizing them to ensure a more enjoyable travel experience. With the help of our little guide, you can enjoy your next business trip more and make it more successful - and, best of all, return home fresh and refreshed.

Healthy habits

Anyone who has ever tried to make their everyday life healthier and more active knows that routines are the only way to permanently and sustainably integrate things that don't necessarily suit you into your own routines. Maintaining healthy habits is also the key to staying fit on business trips.

Whether your personal health routine is more related to a certain diet, specific physical exercises, sports or relaxation techniques and meditation, whatever you find helpful in your everyday life at home should be maintained on your business trip. Take all the necessary utensils or equipment with you on your trip and find out in advance about local options for implementing your health routine wherever you are. Be flexible and creative, not everything has to be exactly the same as at home.

Physically active on business trips

Going on a business trip does not mean giving up your fitness routine. In fact, it's an opportunity to discover new ways to stay active despite long working days. Look for simple ways to incorporate a little more outdoor exercise into your day. Walk to your appointments as much as possible or hire a bike to explore a foreign city and get fit at the same time.

Most hotels also offer fitness facilities that allow guests to squeeze in a proper workout in between, before or after work. Find out in advance what is on offer and, if possible, choose a hotel that has a range of fitness equipment to suit you. Whether it's cardio on the treadmill, strength training with dumbbells or a yoga session to relax, staying active is the be-all and end-all here.

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The right diet

With the many changing factors when traveling, you should try to get as much regularity as possible into your day. For example, start with a nutritious breakfast to strengthen your body for the day ahead. Opt for wholegrain products, lean protein and fresh fruit to ensure a long-lasting high energy level and prevent you from getting hungry again straight away. Also make sure you stay hydrated, especially if you are traveling to a warmer climate or spending long hours in meetings. Avoid excessive caffeinated and sugary drinks as they can lead to dehydration and low energy.

If you are eating in a restaurant, make a conscious decision to opt for grilled or steamed dishes on your business trip and avoid fried and heavily seasoned options. Give preference to salads, vegetables and dishes with lean protein to keep your meals balanced and nutritious. Also, avoid overeating and consider ordering several small appetizers rather than one large main course.

Treat yourself to wellness

It's not just physical activity that is crucial for your fitness on the trip, you shouldn't neglect the mental component of your wellbeing either. In order to feel balanced and centered despite all the hustle and bustle of the trip, you should pay attention to self-care in the form of meditation, relaxation exercises such as autogenic training or breathing exercises or stretching. These simple practices can help to reduce stress, improve concentration and enhance your general well-being.

Many hotels also offer wellness amenities such as spa services, saunas or relaxation lounges. Here you can consciously treat yourself to something and, above all, reward yourself for your hard work on the trip. Treat yourself to a massage or a sauna session to regenerate both body and mind.

Stress management

To ensure that you are not overwhelmed by the many demands and stress factors on a business trip, you should familiarize yourself with effective forms of stress management before you travel. After all, anything can happen to you, from flight delays to unpleasant surprises with the hotel mattress or noisy room neighbors to tight schedules. Work with mindfulness exercises or progressive muscle relaxation to counteract such stress factors and calm your mind and body quickly and effectively in stressful situations.

To get an even better grip on stress during your next business trip, it is advisable to ensure good and detailed organization in advance. The most important appointments should be entered in a precise schedule, on which you can also note the details of the respective meeting and, above all, the time and place of the meeting. This means you always have the most important things at a glance and can easily keep track of what is currently on the agenda. Good travel preparation also includes packing all essential items for the business trip in good time. Have essentials such as chargers, adapters and travel documents ready in advance to avoid last-minute stress.

Conclusion

If you want to make your everyday life more active and healthier, you have to conquer your inner couch potato on a business trip just as you do at home. However, as you are traveling in a completely new environment with its own circumstances, the trip can be a real opportunity to break unhealthy habits and instead integrate habits that improve your well-being, mental performance and general fitness. If you seize the opportunity and make every effort to incorporate a healthy diet, sufficient exercise and proper relaxation into your working day, you are well on the way to more enjoyable and versatile business trips. If you also work on your stress management, you will be able to get through your next trip in a relaxed manner.