9 tips to maintain a healthy lifestyle as a business traveler

Life can get busy when you’re on the road, but it should never be too busy to stay healthy. Find out 9 tips for healthy work/life balance.

Life can get busy when you’re on the road, but it should never be too busy to stay healthy. Find out 9 tips for healthy work/life balance.

By Jessica Freedman

work-life balance

In this article, we’ll look at a healthy lifestyle on business trips and how you can keep an eye on your work-life balance while on the road. You’ll also find nine tips for staying healthy on business trips and paying more attention to your physical well-being. 

What is a healthy lifestyle?

We all want to live a long, healthy and carefree life. And it is not only our genes that play an important role in this, but also our lifestyle. Our health can be positively influenced by paying attention to our diet, getting plenty of exercise, ensuring relaxation and getting sufficient and good sleep. However, this is not always so easy on business trips. 

Read more about planning a business trip.

How to live a healthy lifestyle: Healthy lifestyle tips

If you want to take more care of yourself, during or outside of business trips, you should take a closer look at these 4 aspects that are crucial to a healthy lifestyle.

Eat a balanced diet and exercise regularly

There are several things you can do to lead a healthier lifestyle. For example, a balanced diet and a normal body weight are crucial for your wellbeing and body image. Regular exercise is also important for your body and soul. While exercising for half an hour three to four times a week is ideal, you should not permanently go to your performance limit, which can be rather stressful for the body.

Sleep is key

Good and sufficient sleep is often underestimated. You should try to sleep between seven to eight hours every night so that your body can regenerate sufficiently. Keeping a regular bedtime and routine before going to bed can also have a positive effect on your health. Plus, sleeping is key because it’s the time when your organs regenerate.

Avoid drinking and smoking

You should avoid nicotine at all costs. This way you can avoid certain cardiovascular and lung diseases and reduce the risk of various types of cancer. Alcohol is also harmful to your health. According to the German Nutrition Society (DGE), women should not consume more than ten grams of alcohol (quarter liter of beer) and men no more than 20 grams (half liter of beer) per day. And you should ideally go two days a week completely without alcohol.

Take care of your mental health and relationships

Psychological factors also play an important role in your physical wellbeing. For example, it is beneficial to maintain contact with friends and coworkers, and regularly exchange ideas with other people. Solitary people tend to be more stressed than people with regular human interaction.

Read more about the importance of a corporate wellbeing program.

business traveler on the road

What is work life balance?

Work-life balance means that you are able to achieve positive well-being and feel like you are able to do what you like to do outside of work. You feel good when you work and when you’re not working you are able to do what makes you happy and makes you feel balanced. This means not working extra hours unless strictly necessary and taking time off to recoup when you need it. When traveling for business, it can be hard to achieve this balance.

Why is work-life balance important?

Work-life balance is important because it’s how achieve and maintain equilibrium, minimize burnouts, improve your mental health, have better work and personal relationships, and optimal health. Plus as an employer you can be sure that employees will be more productive, you can boost engagement, and reduce the amount of medical leave.

9 Ways to achieve a healthy work-life balance as a business traveler

Especially on business trips, it’s important, but challenging at the same time, to maintain a healthy lifestyle. We’ve put together nine tips to help you maintain a healthy work-life balance, even with busy schedules and travel. This way, you can stay productive and still ensure you are relaxed and taking care of yourself.

1. Exercise while on the road

Sometimes it’s hard to find the motivation to exercise when you have long days and long nights, but exercise actually relieves stress. Use the hotel gym, run outside, practice yoga or find a gym in the area where you can let off steam for a few hours. Regular exercise also fuels brain power, so it’s a win-win situation.

2. Keep a schedule

Plan your business trip meetings in advance and make sure you have enough free time to relax, enjoy the nice weather or get some exercise in. When looking for suitable accommodation, make sure that it has the amenities that are important to you. For example, a fitness room or a swimming pool. 

3. Get enough sleep

Sleep is extremely important for your physical wellbeing. The recommendation is to sleep seven to eight hours per night. This allows your body to regenerate and you start the next day renewed and refreshed. Ensure a pleasant room climate, a quiet environment, and avoid looking at your cell phone or TV screens shortly before falling asleep.

4. Don’t be afraid to ask for help

Delegating is the answer to many of your problems. Ask your colleagues for help when you go on a business trip for a few days. This way, your tasks won’t be left unfinished while you’re away, and you won’t have to put extra stress on yourself while you’re traveling.

5. Find some time to disconnect

Even on business trips, it’s important that you can switch off once in a while. Take time for yourself. Relax and take in the last rays of the sun, go for a swim or a walk, jog in the fresh air. When our bodies are permanently exposed to stress hormones, the immune system is suppressed and you can’t defend yourself from getting sick. Did you know, chronically stressed people actually get sick faster?

6. Take some extra days for bleisure 

More and more business travelers are combining “business” and “leisure” – so-called bleisure travel. After you’ve completed all the business appointments on your trip, you could stay a few extra days to explore the area, relax or visit friends and family. That way, you’ll make the most of your trip and return to the office feeling rejuvenated.

7. Prefer healthy meal options

On business trips, it’s sometimes hard to be able to choose your food, especially at lunch meetings. However, you should always make sure to choose the healthiest option. Preferably with fresh fruits and vegetables, nuts, legumes and whole grains. If you’re unsure of what’s available locally, you could also pack a few healthy snacks to fall back on if necessary.

8. Set healthy boundaries between work and personal time even when on the road

Yes, this is easier said than done, especially when traveling for work. If you can, avoid taking your work back to the hotel after a long day of meetings. When you get back to your hotel room, turn off your work phone, and settle in with a nice book or take a relaxing bubble bath to decompress after having had to be “on” all day. You will be happier and more productive for the next day of meetings or at the next day’s conference.

9. Use technology to simplify your business travel

With GetGoing, you have access to a central platform that manages everything for you in one place. This means less stress, because you can control everything with the click of a mouse and find all the information and data you need in one place. So you have more time to take care of your own health and work-life balance, and you can travel for business hassle-free.

Want to hear more how GetGoing can help you travel better? Contact us.

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