Wow!
It’s been a crazy start to 2024 for me and I’m sure so many of you out there. I’ve been hitting the road across the country to deliver a message of resilience and Blind Ambition to all those who want to hear it, and it has been a lot of work but fulfilling and meaningful work that I’m so grateful to be able to do.
No doubt that traveling for work can be exhausting. It can be an exhilarating experience, offering opportunities to explore new places, meet different people, and encounter diverse cultures. However, the hustle and bustle of constant travel can take a toll on your health, making it challenging to maintain a healthy lifestyle. Here’s some tips I’ve come up with that have helped me stay in shape (both physically and mentally) while traveling for work.
1. Prioritize Sleep
The importance of sleep cannot be overstated. It rejuvenates the body, enhances mood, and improves cognitive function. Despite the temptation to sacrifice sleep for work or exploration, aim for around 8 hours of quality sleep each night. ProTip: take shuteye whenever it presents itself on the road — don’t fall for the temptation to hold out for the right time/place.
2. Stay Hydrated
Hydration is crucial for maintaining your health, especially when flying, as the cabin air can be very dry. Personally, I love coconut water because it has plenty of electrolytes and no added sugars. I drink copious amounts of coconut water every day, especially when losing water weight during Brazilian Jiu-Jitsu training sessions. I like to think of it as God’s electrolytes — without the sugars, additives, and sodium so commonplace in many other sports drinks out there.
3. Eat Mindfully
While traveling, it’s tempting to indulge in fast food or local delicacies without much thought. Especially with some of the BBQ down south. However, maintaining a balanced diet is key to staying healthy. Whenever possible, choose local and fresh foods over processed ones. Planning your meals can help you avoid unhealthy choices when you’re hungry and options are limited. And, it’s fine to splurge every now and then, but ask yourself, are your splurges the exception, or the rule? I lean towards the former.
4. Keep Moving
Long periods of sitting, whether on a plane or in meetings, can negatively impact your health. Make an effort to stay active by walking through airports instead of using moving walkways, taking the stairs, and exploring new places on foot or by bike. Most hotels have fitness centers; even a quick 20-minute workout can make a difference. I like to get a workout upon arriving at my hotel, and I’ll even look for a local Brazilian Jiu-Jitsu academy nearby so I can get a roll in while there. I’ve found that my mind needs it just as much as my body. Staying active keeps me whole.
5. Practice Good Hygiene
I guess this one should go without saying, but exposure to new environments and crowded places can increase your risk of getting sick. Wash your hands frequently with soap and water, especially before eating and after using the restroom. Carrying hand sanitizer is a good backup for times when soap and water aren’t available.
6. Manage Stress
Traveling, especially for work, can be stressful. Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Taking short breaks throughout the day to clear your mind can also help manage stress levels. And, if you’re worried about the “adventure” of travel, remember, it is an adventure, so relax and enjoy it. I’ve personally traveled abroad to as far as Singapore, China, and India with just me and Sarge, and not being able to see certainly adds some complexity, but by embracing the “adventure,” I’ve learned to not get stressed out and just settle into the discomfort, accept that we may get lost, and what is meant to be will unfold just as it was intended.
I’d love to hear some of your tips for staying in shape on the road! Head over to one of my social media channels (buttons below) and comment on the Work Travel Tips post and let’s have a conversation!
