Seven Healthy Business Travel Tips

By Olivia Johnson - Trusted UK Business Expert

Last Updated 20th of March 2025

4 minute read

Travelling for business can often take a toll on your health. From long flights to busy schedules, it’s easy to neglect well-being on the go. But with the right habits, you can stay healthy and energised. Here are seven business travel tips to keep you in top shape during your business trips.

Staying healthy while travelling for business requires attention to diet, exercise, sleep, and hydration. Key tips include packing healthy snacks, staying active, ensuring proper sleep, staying hydrated, managing stress, stretching during long flights, and making time for breaks.

Want to feel your best while travelling for business? Keep reading to learn more about practical ways to stay healthy and energised, no matter how packed your schedule is.

Seven Healthy Business Travel Tips

Maintaining your health during business travel may seem challenging, but with these seven tips, it’s possible to stay on track.

1. Pack Healthy Snacks One of the easiest ways to maintain your health on the road is by bringing healthy snacks. Airport food options can often be limited to fast food, so packing nutritious snacks like nuts, fruits, and protein bars can help you avoid unhealthy choices. These snacks provide a quick energy boost and are easy to carry.
2. Stay Active Sitting for long periods on flights or in meetings can make you feel sluggish. To counteract this, try to stay active when possible. Opt for a hotel with a fitness centre, or bring along resistance bands for a quick in-room workout. Even a short walk during breaks can help keep your energy levels up.
3. Prioritise Sleep Jet lag and a busy schedule can make it hard to get enough rest, but sleep is crucial for staying sharp and focused. Try to stick to a regular sleep schedule, avoid caffeine before bed, and use an eye mask and earplugs if needed. Adequate sleep can make a big difference in your productivity.
4. Stay Hydrated Dehydration is common during travel, especially on long flights. Drink plenty of water throughout your trip to stay hydrated. Avoid excessive caffeine and alcohol, as they can further dehydrate you. Carrying a refillable water bottle makes it easier to keep track of your intake.
5. Stretch During Long Flights Sitting for long periods can lead to stiffness and discomfort. On flights, make sure to stretch your legs and move around when possible. Simple stretches, like rolling your ankles or extending your legs, can improve circulation and prevent cramps.
6. Manage Stress Business travel can be stressful, but managing stress is key to maintaining your health. Deep breathing exercises, meditation apps, or taking short breaks to relax can help you stay calm and focused. Planning your schedule in advance can also reduce stress by avoiding last-minute rushes.
7. Make Time for Breaks It’s easy to fill your day with back-to-back meetings, but it’s important to schedule breaks. Taking time to rest and recharge during the day can improve your overall well-being. Even a short break for a walk or a healthy snack can refresh your mind and body.

How to Incorporate Healthy Habits into a Busy Travel Schedule

Balancing work and health during a business trip doesn’t have to be difficult. Here’s how you can easily fit these tips into your daily routine, no matter how busy you are.

• Plan ahead: Choose hotels with fitness centres, pack your own snacks, and bring a refillable water bottle.
• Schedule breaks: Block out time in your schedule for rest, short walks, or stretching.
• Use apps: There are plenty of fitness and meditation apps that can guide you through quick workouts or stress-relief exercises.

By making a few small adjustments, you can ensure that your health doesn’t suffer while travelling for business.

FAQ

How do I stay healthy when travelling for business?

To stay healthy, focus on diet, exercise, hydration, and sleep. Pack healthy snacks, stay active, get enough sleep, and drink plenty of water. Managing stress and taking breaks are also essential for maintaining your well-being during business trips.

What snacks should I pack for business travel?

Healthy snacks such as nuts, fruits, whole-grain crackers, and protein bars are great options. These provide essential nutrients, are easy to carry, and can help you avoid unhealthy food choices during your travels.

How can I stay active on a business trip?

Many hotels have fitness centres, so take advantage of them. If that’s not possible, bring resistance bands for an in-room workout or go for a walk during breaks. Even a quick 10-minute exercise routine can keep your body active.

Why is hydration important during travel?

Travel, especially flying, can lead to dehydration. Staying hydrated helps you maintain energy, avoid fatigue, and prevent headaches. Drink water throughout the day and avoid drinks that dehydrate, like coffee and alcohol.

How can I manage jet lag?

To manage jet lag, try to adjust your sleep schedule before you travel. Once you arrive, expose yourself to natural light during the day and stick to your new time zone’s schedule. Staying hydrated and avoiding naps during the day can also help your body adjust.

What can I do to reduce stress while travelling?

Deep breathing exercises, meditation, and short breaks can help reduce stress. Planning your schedule in advance and leaving extra time between meetings can also help you feel more relaxed and in control.

Should I schedule breaks during business travel?

Yes, breaks are important for both your mental and physical health. They give you time to recharge, stretch, and refresh your mind, which can lead to better focus and productivity during work.

By following these seven healthy business travel tips, you can make your trips not only productive but also beneficial for your overall well-being. Happy and healthy travels!