Take Care of Yourself if You Travel Frequently

August 7, 2018 by · Leave a Comment 

If you travel frequently — 15 or more days a month on business — you can consider yourself a road warrior. But a new study by the Columbia University Mailman School of Public Health and City University of New York says a better description might be wounded warrior.

The study of 18,000 business travelers who are away from home half the month or more found these individuals struggling greatly with their health. Many have mental health issues such as anxiety and depression, and they are sleep deprived and overly dependent on alcohol. They don’t get exercise and they tend to smoke more than those who don’t spend as much time away from home for work. They also have higher blood pressure and lower than acceptable good cholesterol levels.

Hotel Gym at Casa Velas Hotel in Puerto Vallarta, Mexico. A hotel gym is a great place to work out if you travel frequently.

Hotel Gym at Casa Velas Hotel in Puerto Vallarta, Mexico.

One of the study’s lead authors, Andrew Rundle, wrote in the Harvard Review that “the clustering of all these health conditions among extensive business travelers is worrying, both for their own health and the health of the organizations they work for.” He suggests education both for the individuals as well as for the companies as a good first step toward changing this alarming situation.

“At the individual level, employees who travel extensively need to take responsibility for the decisions they make around diet, exercise, alcohol consumption, and sleep,” Rundle explains. “However, to do this, employees will likely need support in the form of education, training, and a corporate culture that emphasizes healthy business travel.”

Rundle offered practical tips for employees that included being very selective about when travel is absolutely necessary and being honest with themselves about what constant travel is doing to their health and well-being.

One thing he suggested could serve as a tangible affirmation of the company’s commitment to the health of its warriors is providing memberships to national fitness centers for these frequent travelers.

Bottom line: If you travel frequently, please eat healthy, drink plenty of water, get plenty of sleep, and exercise 20 minutes per day, three times a week. That means things like walking to appointments, working out in the hotel gym, or just going for a walk in the evening. Don’t load up on rich heavy meals in restaurants, avoid soda and lots of alcohol, and drink water throughout the day. If you can do that, you can improve your health greatly while you travel.

Do you travel frequently for business? Do you take care of yourself, exercise, and get plenty of sleep, or do you find yourself lacking in a couple of those areas? Tell us about it in the comments below, on our Facebook page, or on our Twitter page.

Photo credit: Casa Velas Hotel (Flickr, Creative Commons 2.0)

How to Prioritize Working Out While on a Business Trip

July 4, 2017 by · Leave a Comment 

Traveling can suck the life out of you. While it may seem crazy to think about adding something else to your seemingly already-too-full schedule while you’re on a business trip, choosing to pound the pavement or hit the gym or find your zen really can help. Exercise can restore focus, alleviate stress, boost your endorphins, and improve your sleep. Motivated now? Okay, here are a few ways to incorporate working out into those days away from home.

Plan ahead. If you’re already in the habit of working out and want to maintain your routine, the solution is simple: adjust your schedule and make the time. It may mean getting up 30 minutes earlier and making space in your luggage for your running shoes, but putting it on the calendar will give you a better shot at actually following through than if you just think you’ll fit it in “at some point.”

People jogging in Frankfurt am Mein. Could be on a business trip, or they could just live there. We don't know.

Jogging is a great way to work out on a business trip. All you need are your running shoes and workout clothes.

If you aren’t a regular exerciser, there’s no time like the present to seize the opportunities that present themselves. Let’s start at the airport. Walking between security and your gate instead of taking the train will help you stretch your legs and increase your heart rate without sweating. Those moving sidewalks can be walked on too, but don’t look at your phone while doing so. Better yet, skip the moving sidewalk and count the extra steps. (Make sure you have a good step counter on your mobile phone to keep track.)
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