Healthy Habits for Frequent Travelers

Healthy Habits for Frequent Travelers

If you’re a frequent business traveler, you’ll be used to a busy schedule with little consistency or routine – so staying healthy can be a challenge. Unfortunately, there’s no one magic pill for staying healthy so staying balanced does take some work. Creating healthy habits now is going to make a big difference in the future.

Wash hands regularly

If soap and water are not available to clean your hands, use a hand sanitizer which is at least 60% alcohol. Experts agree that good old-fashioned hand washing with soap and water for at least 20 seconds (which is the time it takes to sing ’Happy Birthday’ to yourself twice) is the best defense and caution that constant use of hand sanitizer can irritate your skin.

Start the day off right with breakfast

It’s important to kick off any day with breakfast, but even more so when you’re traveling. If you’re heading off on an early domestic flight without breakfast, you might be dealing with a growling stomach for a few hours before you can grab a snack. Try oats or granola bars before you head to the airport so you feel full for a longer amount of time.

Eat the side salad or veggies

How many times have you ordered a meal with a side salad or veggies, only to ignore them? Sure, that steak and fries are delicious, but you can add some much-needed vitamins to your day just by digging into your greens.

Snack healthy

We’ve all been there. You’re hungry, you’re walking through unfamiliar streets, and you stop outside one of the many 7-Elevens across the globe. Inside you have options for snacks, plenty of options. You walk in and grab a bag of chips, or a donut, or a hot dog. But there are healthy options you might not have considered. 7-Elevens also sell tasty items like nuts, yogurt, granola bars, and fruit. So next time you’re searching for a snack, give something healthy a chance.

Kate Laird, National Marketing Leader of Healthwise Global - a corporate health company, recommends her top five traveling snacks to give your body the fuel it needs.

  1. Fresh Fruit – you’ll find all different varieties across the globe, just make sure they’re washed with drinkable water.
  2. Hummus with Celery and Carrots – Hummus is high in protein and will help keep you going. Grab a tub from the supermarket and pair with celery or carrots.
  3. Salsa with Pita – Low in fat and not to mention, delicious! Add some healthy avocado to mix it up.
  4. Nuts – Generally high in protein and packed with good fats. You can keep them in your bag all day and they’ll still be good to eat.
  5. Cheese and grapes – A great combination that you can try with cheeses from all different regions.


Hydration is key for any day, but when you’re traveling and not spending time at your desk, it can be difficult to track the amount of water you’ve consumed in a day. You might find yourself downing several coffees for meetings and keeping yourself alert, which can leave you over caffeinated and dehydrated.

Alcohol can be another factor in dehydration. While we’re not suggesting stop you from indulging in the free wine on a flight or at a client lunch, it’s important that you keep hydrated to counter-balance the negative effects of dehydration.
Realistically, you should be aiming to drink a one-to-one ratio to replace your water. For every coffee you have, you should drink one cup of water to balance it out. If you’re traveling on long haul flights, pack an electrolyte replacement like Hydralyte or Gastrolyte to help speed up hydration.


On a business trip, you’ll likely have a million things on your mind. What time does my meeting start? How do I need to prepare? What’s the client’s name again?

We understand that you’re busy and that you might not have exercise high on your priority list, but exercise is important for your body, mind, and soul. You’d be surprised what a quick workout can help you achieve during the day. Healthwise Global recommends an exercise routine that allows you to maximize the effort in the least amount of time.

“If you don’t have time to get to a gym or there isn’t one at your hotel, there are a number of exercises you can do from the comfort of your hotel room, a local park, or even at the airport if you’re game.” – Katina Karydas, Healthwise Global.

Ten exercises to do on the go

  1. Squats
  2. High Knees
  3. Walking Lunges
  4. Push Ups
  5. Burpees
  6. Mountain Climbers
  7. Plank to Pushup
  8. Tricep Dips
  9. Bear Crawls
  10. Bicycle Crunches

If that’s not for you, some hotels have on-site gyms that you can access. Check in with your Travel Manager to help you find a hotel that suits your recreational needs.


Time and travel stresses can take their toll on the mind and your mental health. The last thing you want is to burn out or have a breakdown on your business trip. Time away from family, friends, pets, and our normal routines can unsettle even the most zen person so it’s important to make sure you maintain a healthy state of mind.

Editor of WellBeing Magazine Ally McManus recommends incorporating yoga and meditation into your travels:

Easy Yoga ideas for hotel rooms

Yoga can be done almost anywhere! Hotel rooms are great as they’re an environment that has few distractions. Pillows folded in half make for great “yoga bolsters” and books can be great makeshift “yoga blocks”. There are plenty of great yoga-related apps out there that can guide you through a yoga sequence, as well as yogis on YouTube if you’ve brought along your smartphone and use the hotel Wi-Fi. If you’re already a practicing yogi and are really strapped for time, 3-4 sun salutations with a few minutes of seated meditation is a great way to energize you for your day, whereas 4-6 yin postures topped off with a yoga nidra is the perfect way to prepare for sleep in an unfamiliar environment like a hotel room. You don’t have to put in too much effort or make it anything fancy – even just dedicating 20 minutes of your day to movement and stillness is a wonderful gift to your health and wellbeing.

Easy meditation/mindfulness ideas for hotel rooms

Meditation apps like Headspace, Oak, and Insight Timer are great ways to cultivate a regular meditation habit, offering guided recordings as well as a timer if you already have a strong meditation practice. A very easy way to meditate in a hotel room is on the big, comfy bed. Lie on your back in savasana/corpse pose, place your hands on your belly and connect to your breath as it travels in and out of your nose. Try to lengthen the exhale. This is also the perfect posture for yoga nidra.


A good amount of the comfort you experience while traveling is in the hands of the person that books the trip. They make decisions on flight times, stopovers, hotel accommodation and location, transport, and access to gyms or good food. Your dedicated Travel Manager plans each trip with these things in mind. Our online booking tools allow our customers to store traveler preferences so they can save time and stress.