How to maintain the new year’s resolution health kick on business trips

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, have a quick but balanced breakfast, such as Bircher muesli or egg white frittata, ready for the morning, and get an early night’s sleep. It is also worth checking your journey to the airport the night before in case there are scheduled roadworks on your route. These extra steps of preparation will help reduce any unplanned stresses ahead of departure and will ensure a successful business trip.

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. Utilise your corporate travel management tool to put in this request or chat with your business travel manager.

Alcoholic and caffeinated drinks are a tempting option when travelling; 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.

It’s easy to slip into unhealthy food habits when travelling, with the enticement of hotel breakfast buffets 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.  

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 and can make all the difference. Most hotels across the world provide access to a gym too, so utilise this if you have extra time. 

The best defence against illnesses like influenza is to maintain basic hygiene such as thorough hand washing, especially after coughing or sneezing, and wiping down surfaces in high-touch areas such as tray tables and armrests. Make sure you pack tissues and hand sanitiser on your next business trip.