Healthy living on the road: Travel-tested tips for staying in balance

When you’re traveling for work, it’s easy to slip out of sync. Here are a few tips to build in healthy options and activities while you’re on the road.

Think like a squirrel. Avoid the unhealthy options in your hotel minibar by gathering nutritious foods (including superfoods like nuts) before check-in. First, pack healthy snacks. Book a hotel room with a fridge, then make a grocery store run. Consider the convenience of food markets inside airports like Louis Delhaize Supermarket at Brussels Airport or those near public transit like Reading Terminal Market in Philadelphia. No time to shop? Download a grocery store or food delivery app that delivers to your destination.

Move your body. Even on short hops, it’s important to exercise daily. Even if there’s no time to hit the hotel gym, take ten minutes every morning to do calisthenics, stretching or yoga. For guidance, consult a workout app.

Throughout the day, look for ways to integrate physical activity. Walk three blocks instead of taking a cab. While waiting in line, stretch your calf muscles by standing on your toes. Skip the elevator and take the stairs.

Drink more water. Coffee may be the breakfast of champions, but your body will thank you if you keep it hydrated all day. Not only does drinking water helps trim caloric intake and keep your digestive system happy, but it also helps keep your skin from looking travel fatigued.

Eat when you’re hungry. If you’re attending a conference or convention, think twice about the breakfast spreads and meeting room snacks that are more sugar than substance. Eat well and only when you’re actually hungry. When in doubt, have another glass of water.

Dine like a local. Go ahead. Splurge a little. Dining out in a new city is a great way to sample local culture. Apps like Yelp, Happy Cow (vegan/vegetarian), The Fork (Europe) and others allow you to search by cuisine type, or ask the concierge which restaurants are known for serving fresh, local ingredients. If you order mango sticky rice in Thailand between April and June, for instance, you’ll never forget it.

Unplug. Allow yourself to unplug, unwind and get a good night’s sleep. We promise the work will be there in the morning, and when you’re well-rested, you’ll be ready to take on the world.