7 insider tips to avoid unhealthy choices on business trips

man eating lunch

 

As business travel increases and budgets get tighter, it's time to address the elephant in the room—business traveller's physical and mental health.

While business trips may seem exciting, with many people looking at business travellers as living “their ultimate life”, business travel can be exhausting, affecting physical and mental wellbeing. Frequent business travel can lead to stress, and increased jet lag, affecting sleep cycle. It can also impact diet, kick in lethargy, and affect your routine, especially if you exercise regularly or meditate.

women doing situps

Prioritising employee wellness on the go

“Employers have a duty of care to ensure their teams know how to keep themselves safe and well when travelling, which is why we’re proud to offer our people with Flight Centre Travel Group business Healthwise, a corporate wellness program that inspires and motivates our people to live their happiest and healthiest lives.[1]

“By combining our experience and insights in business travel and its accompanying health risks, with some insights by Healthwise, we’ve created a list of easy and practical ways for travellers to keep their health and fitness levels in check.”

Healthwise’s Global Business Leader Tod Horton says: “Healthwise is proud to have looked after the health and wellbeing of FCM employees, especially when they are travelling. Even if they’re short on time and seeking convenience, business travellers can still maintain and improve their health. Something as simple as walking the length of the plane is worth doing. When it comes to your wellbeing, every little step helps.

1. Pack a basic health kit.

A small health kit should be able to temporarily manage the symptoms of minor injuries, illnesses and pre-existing conditions while travelling. Painkillers, decongestants, and rehydration salts can help with minor cold and sickness symptoms. Other worthy additions to consider are allergy medications, including EpiPens if applicable, and topical creams to treat bug bites and stings.

2. Perfect your pre-airport routine.

Use the night before your flight to prepare for the hustle and bustle of airport check-in and security. Pack yourself a healthy snack for the flight, get an early night’s sleep, and have a quick but balanced breakfast the morning of. It is also worth checking your journey to the airport the night before in case there are scheduled roadworks on your route. 

3. Use seat selection to your advantage.

Once you have made it on board, it is easy to sink into your seat and settle in until landing time. However, remaining immobile if your flight is several hours will leave your body working harder to pump blood from your legs back to your heart. By selecting an aisle seat at the time of booking, you will ensure you can get up as you please (when safe to do so) and use the aisles to stretch your legs.

4. Avoid caffeine and alcohol.

It’s common to feel the need for a few cups of coffee after an early start or a glass of wine on the flight home to decompress. Their diuretic nature combined with the humidity levels on planes, however, increases the risk of dehydration. It’s best to stick to bottled water when flying, and if you’re travelling on a long-haul flight, consider trying a hydration tablet full of electrolytes to assist with water absorption.

5. Eat balanced meals, in moderation.

Slipping into unhealthy food habits when travelling is not uncommon, with the lavish hotel breakfast buffet and restaurant meals on offer. Foods with processed sugars, such as pastries, energy drinks and chocolate cake, can cause our energy levels to peak and crash, so these are best to avoid if you want to optimise your energy levels. In addition, moderation is key. If you’ve had a meal of lean protein, vegetables, and wholegrains, and aren’t completely satisfied, a scoop of ice cream won’t hurt and may help to curb the cravings.

6. Stay on the move when on the move.

There is no reason to pause your exercise routine when travelling and staying active can help your body acclimatise to your new location. Consider going for a walk after you check in to get the blood circulating before your flight or consider packing compact fitness items, such as resistance bands, that you can use in your hotel room. Simple exercises such as squats, burpees and bicycle crunches can all be performed in small indoor spaces.