For sales professionals and business travelers, constant travel can take a toll on physical and mental health. Long flights, irregular schedules, and eating on the go are all challenges, but with the right strategies, you can maintain your health and energy levels no matter where work takes you. Here’s how to stay healthy while traveling for business:

**Hitting the Salad Bar at the Lounge?**

Make the healthy choices where you can… especially on the road!

1. Prioritize Nutrition

Plan Your Meals

Research restaurants near your hotel or meeting location that offer healthy options.
Pack nutritious snacks, such as nuts, protein bars, or dried fruit, to avoid unhealthy airport or vending machine choices.
Pro Tip: Lounges normally have fruit such as apples, bananas and oranges available for grab and go. They will often have fruit infused water to help stay hydrated.

Stay Hydrated

Always carry a reusable water bottle and refill it regularly. As I mentioned before, always bring a water bottle with you- even if its a “short” flight because you never know what delays you can encounter on the runway.
Limit caffeine and alcohol, which can dehydrate you, especially on flights. Plus, if you haven’t seen the studies, it is widely advised to never drink coffee brewed on airplanes. If you need your morning cut of coffee, order ahead on the Starbucks app while you are in the security line to cut down on your time in line!

2. Keep Active

Choose Hotels with Fitness Amenities

Book accommodations that include a gym or are located near walking or jogging paths.
Some hotels even make working out accessible in the hotel room with yoga mats and offer Peloton bikes.

Incorporate Exercise Into Your Day

Use apps like 7-Minute Workout or Nike Training Club to fit in quick exercises.
Opt for stairs over elevators or take a brisk walk between meetings.
Use your phone to track your steps to ensure you are getting enough exercise.

3. Prioritize Sleep

Maintain a Routine

Try to stick to your regular sleep schedule, even when crossing time zones.
Use a sleep mask, earplugs, or white noise apps to create a restful environment.
I will even bring a spare silk pillowcase to make my sleep more comfortable and luxurious…. just make sure it is in a bold color so you don’t forget it!

Combat Jet Lag

Adjust to the local time zone as soon as you arrive by exposing yourself to natural light during the day.
Stay active and avoid long naps, which can disrupt your sleep cycle.
When flying internationally where you span multiple time zones, go to sleep as early as you can to get the most shut eye and try to get a workout immediately after landing to help fight jet lag.

4. Manage Stress

Practice Mindfulness & Schedule Downtime

Use apps like Headspace or Calm for guided meditation during travel.
Take deep breaths or practice grounding techniques if you feel overwhelmed.
Set aside time to relax or explore your destination—even a short walk can boost your mood.

5. Stay Hygienic

Protect Yourself From Germs

Carry hand sanitizer and disinfecting wipes to clean surfaces like airplane trays and hotel remote controls. The other places with the most germs: security bins, seatbelt, and doorknobs.
Walk to gates instead of getting on people movers or enclosed plane trains where possible to keep a safe distance.
Wash your hands frequently, especially before meals.

Boost Your Immunity

Take vitamins or supplements, such as Vitamin C, to support your immune system.
Eat balanced meals with plenty of fruits and vegetables.

6. Plan Ahead

Organize Your Schedule

When building your schedule for meetings, make sure to account for travel times- especially during rush hour or high-traffic cities.
Also build in time in meetings to navigate security and credentials to enter a customer’s building.
Send calendar invite reminders the week before and day before to mitigate last-minute cancellations of meetings.

Pack Smart

Keep a travel set of sunglasses, eyeglass, umbrella and chargers handy for inclement weather and scenarios.
If traveling for multiple days, I will either pack shift dresses or pieces that can be used for multiple days (i.e. blazer) to minimize packing space and accommodate for work out clothing.
I wear my sneakers when traveling- regardless of outfit- to make sure I don’t forget them.
Keep your essentials organized for easy access during the journey.
Do a “spot check” before departing your hotel room to make sure you did not leave anything behind (chargers, jewelry, shoes, toiletries, etc)

Final Thoughts

Staying healthy while traveling for business is all about preparation and making mindful choices. By focusing on nutrition, exercise, sleep, and stress management, you can keep your body and mind in top shape—ensuring you’re at your best both personally and professionally. With these strategies, you’ll not only survive business travel but thrive in it!

Healthy Habits for the Frequent Flyer