Summary
- Prepare for your trip before you leave.
- Pack healthy snacks.
- Drink water.
- Keep moving.
- Get rest.
Do you struggle home from business trips exhausted, sick, and a few pounds heavier? You don’t have to suffer every time you leave town. If you make a few simple lifestyle changes while on the road, you might come back feeling better than you did before you left.
Before you leave
Business travel often means a lot of wating for planes, rental cars, or taxis. You're also likely to sleep less, eat poorly and get less exercise. So, start preparing for your trip before you leave, both physically and mentally—especially if you’ll be traveling across the country or abroad.
- Get plenty of rest. And try to improve your fitness before hitting the road. That way, you’ll have more energy to face long meetings and deal with any snags along the way. Rest is especially important for long-distance commuters, who are at increased risk for fatigue and stress.
- Pack more than enough doses of any prescription medicines you take. If possible, bring along a written prescription.
- Study your health insurance plan so you know if you’ll be covered while away. Plan in case of emergency.
- Learn about the native culture of your destination. Demonstrating knowledge about your host city or country can help spark mutual interests.
- Start shifting your body clock. For example, if you’re flying west to east, go to bed earlier and wake up earlier.
- Schedule your flight to arrive a day early if possible.
On the road
Unfortunately, airports, planes, and cars all invite inactivity and the consumption of junk food. Don’t fall off the fitness wagon once you get on the road.
- Fight the temptation to buy airport fast food. Eat before you leave, and pack some healthy snacks such as granola bars and fruit. If you need to grab a meal at the airport, look for healthier options—sandwiches, salads, or bagels.
- Avoid eating just because the flight attendant offers food. Turn it down if you’re not hungry. Food served on airplanes is notoriously unhealthy. Order a special meal ahead of time; airlines often offer vegetarian, low-salt, or low-calorie selections.
- Drink water, not booze. Alcohol will dehydrated you.
- Keep moving. If you have time before a flight, take a walk around the airport. Once you board the plane or train, get up every hour to stretch. You also can stretch in your seat.
- Wear glasses on a long flight rather than contact lenses.
- Try to relax by packing a book or magazine or listening to audiobooks or music. Having something relaxing to look forward to can help alleviate some of the stress of a long-distance commute.
- Set your watch to match the time zone of your destination when you board the plane.
At your destination
Don’t let stress and jet lag turn you into a zombie once you arrive. Try these strategies:
- Stay well rested. If you try to stick to your regular business hours once you arrive, sleep and eat according to your regular schedule also. If you fly west, try to avoid late night meetings, and if you fly east, try to avoid breakfast meetings. Instead of staying out late with your colleagues, excuse yourself at a reasonable time and head back to your room.
- Treat yourself, but don’t overindulge. At business dinners, try to pick healthier options, such as grilled entrees. The same rules apply to room service meals. And, keep drinking water.
- Maintain an exercise routine. Find a workout program on television, bring a jump rope or use the hotel fitness facility. Ask about the availability of hotel equipment before you book a room.
- Be aware of your personal safety. Avoid first-floor rooms and rooms with exterior entrances. Pay close attention to your surroundings and keep your cell phone handy.
- Make time for family. Staying in touch with family and loved ones is crucial for long-distance commuters who are away for weeks or more at a time. Schedule time to talk via FaceTime or Skype. Consider asking your employer about a “compressed” work schedule in which you work longer hours for fewer days and then have more days off. This schedule can give you more time to spend with family on your days off.
Keeping in touch
Before you leave, make sure your staff and clients know about your plans, and delegate thoughtfully. Bring telephone numbers and email addresses of clients, airlines, and hotels along in case you need to change your plans.
Summary
- Prepare for your trip before you leave.
- Pack healthy snacks.
- Drink water.
- Keep moving.
- Get rest.
Do you struggle home from business trips exhausted, sick, and a few pounds heavier? You don’t have to suffer every time you leave town. If you make a few simple lifestyle changes while on the road, you might come back feeling better than you did before you left.
Before you leave
Business travel often means a lot of wating for planes, rental cars, or taxis. You're also likely to sleep less, eat poorly and get less exercise. So, start preparing for your trip before you leave, both physically and mentally—especially if you’ll be traveling across the country or abroad.
- Get plenty of rest. And try to improve your fitness before hitting the road. That way, you’ll have more energy to face long meetings and deal with any snags along the way. Rest is especially important for long-distance commuters, who are at increased risk for fatigue and stress.
- Pack more than enough doses of any prescription medicines you take. If possible, bring along a written prescription.
- Study your health insurance plan so you know if you’ll be covered while away. Plan in case of emergency.
- Learn about the native culture of your destination. Demonstrating knowledge about your host city or country can help spark mutual interests.
- Start shifting your body clock. For example, if you’re flying west to east, go to bed earlier and wake up earlier.
- Schedule your flight to arrive a day early if possible.
On the road
Unfortunately, airports, planes, and cars all invite inactivity and the consumption of junk food. Don’t fall off the fitness wagon once you get on the road.
- Fight the temptation to buy airport fast food. Eat before you leave, and pack some healthy snacks such as granola bars and fruit. If you need to grab a meal at the airport, look for healthier options—sandwiches, salads, or bagels.
- Avoid eating just because the flight attendant offers food. Turn it down if you’re not hungry. Food served on airplanes is notoriously unhealthy. Order a special meal ahead of time; airlines often offer vegetarian, low-salt, or low-calorie selections.
- Drink water, not booze. Alcohol will dehydrated you.
- Keep moving. If you have time before a flight, take a walk around the airport. Once you board the plane or train, get up every hour to stretch. You also can stretch in your seat.
- Wear glasses on a long flight rather than contact lenses.
- Try to relax by packing a book or magazine or listening to audiobooks or music. Having something relaxing to look forward to can help alleviate some of the stress of a long-distance commute.
- Set your watch to match the time zone of your destination when you board the plane.
At your destination
Don’t let stress and jet lag turn you into a zombie once you arrive. Try these strategies:
- Stay well rested. If you try to stick to your regular business hours once you arrive, sleep and eat according to your regular schedule also. If you fly west, try to avoid late night meetings, and if you fly east, try to avoid breakfast meetings. Instead of staying out late with your colleagues, excuse yourself at a reasonable time and head back to your room.
- Treat yourself, but don’t overindulge. At business dinners, try to pick healthier options, such as grilled entrees. The same rules apply to room service meals. And, keep drinking water.
- Maintain an exercise routine. Find a workout program on television, bring a jump rope or use the hotel fitness facility. Ask about the availability of hotel equipment before you book a room.
- Be aware of your personal safety. Avoid first-floor rooms and rooms with exterior entrances. Pay close attention to your surroundings and keep your cell phone handy.
- Make time for family. Staying in touch with family and loved ones is crucial for long-distance commuters who are away for weeks or more at a time. Schedule time to talk via FaceTime or Skype. Consider asking your employer about a “compressed” work schedule in which you work longer hours for fewer days and then have more days off. This schedule can give you more time to spend with family on your days off.
Keeping in touch
Before you leave, make sure your staff and clients know about your plans, and delegate thoughtfully. Bring telephone numbers and email addresses of clients, airlines, and hotels along in case you need to change your plans.
Summary
- Prepare for your trip before you leave.
- Pack healthy snacks.
- Drink water.
- Keep moving.
- Get rest.
Do you struggle home from business trips exhausted, sick, and a few pounds heavier? You don’t have to suffer every time you leave town. If you make a few simple lifestyle changes while on the road, you might come back feeling better than you did before you left.
Before you leave
Business travel often means a lot of wating for planes, rental cars, or taxis. You're also likely to sleep less, eat poorly and get less exercise. So, start preparing for your trip before you leave, both physically and mentally—especially if you’ll be traveling across the country or abroad.
- Get plenty of rest. And try to improve your fitness before hitting the road. That way, you’ll have more energy to face long meetings and deal with any snags along the way. Rest is especially important for long-distance commuters, who are at increased risk for fatigue and stress.
- Pack more than enough doses of any prescription medicines you take. If possible, bring along a written prescription.
- Study your health insurance plan so you know if you’ll be covered while away. Plan in case of emergency.
- Learn about the native culture of your destination. Demonstrating knowledge about your host city or country can help spark mutual interests.
- Start shifting your body clock. For example, if you’re flying west to east, go to bed earlier and wake up earlier.
- Schedule your flight to arrive a day early if possible.
On the road
Unfortunately, airports, planes, and cars all invite inactivity and the consumption of junk food. Don’t fall off the fitness wagon once you get on the road.
- Fight the temptation to buy airport fast food. Eat before you leave, and pack some healthy snacks such as granola bars and fruit. If you need to grab a meal at the airport, look for healthier options—sandwiches, salads, or bagels.
- Avoid eating just because the flight attendant offers food. Turn it down if you’re not hungry. Food served on airplanes is notoriously unhealthy. Order a special meal ahead of time; airlines often offer vegetarian, low-salt, or low-calorie selections.
- Drink water, not booze. Alcohol will dehydrated you.
- Keep moving. If you have time before a flight, take a walk around the airport. Once you board the plane or train, get up every hour to stretch. You also can stretch in your seat.
- Wear glasses on a long flight rather than contact lenses.
- Try to relax by packing a book or magazine or listening to audiobooks or music. Having something relaxing to look forward to can help alleviate some of the stress of a long-distance commute.
- Set your watch to match the time zone of your destination when you board the plane.
At your destination
Don’t let stress and jet lag turn you into a zombie once you arrive. Try these strategies:
- Stay well rested. If you try to stick to your regular business hours once you arrive, sleep and eat according to your regular schedule also. If you fly west, try to avoid late night meetings, and if you fly east, try to avoid breakfast meetings. Instead of staying out late with your colleagues, excuse yourself at a reasonable time and head back to your room.
- Treat yourself, but don’t overindulge. At business dinners, try to pick healthier options, such as grilled entrees. The same rules apply to room service meals. And, keep drinking water.
- Maintain an exercise routine. Find a workout program on television, bring a jump rope or use the hotel fitness facility. Ask about the availability of hotel equipment before you book a room.
- Be aware of your personal safety. Avoid first-floor rooms and rooms with exterior entrances. Pay close attention to your surroundings and keep your cell phone handy.
- Make time for family. Staying in touch with family and loved ones is crucial for long-distance commuters who are away for weeks or more at a time. Schedule time to talk via FaceTime or Skype. Consider asking your employer about a “compressed” work schedule in which you work longer hours for fewer days and then have more days off. This schedule can give you more time to spend with family on your days off.
Keeping in touch
Before you leave, make sure your staff and clients know about your plans, and delegate thoughtfully. Bring telephone numbers and email addresses of clients, airlines, and hotels along in case you need to change your plans.