Wellness Tips for Road Warriors
Although I don’t travel as much as I used to, memories of fitful sleep, on-the-run eating, lots of sitting, and higher-than-normal levels of stress still haunt me. In fact, traveling for work can take its toll on our health and well-being. More than half of all U.S. employees travel out of state for work and at least a third of them have spent more than 30 days working in another state in the past year. While traveling affords workers the opportunity to visit new places and potentially advance their careers, it can also affects their wellness. In a recent survey, workers who travel regularly cited being away from their family and health as their top concerns.
Madelon Mulcahey, director, regional developer services for The Joint Chiropractic, travels for work at least three weeks out of every month. Or, as she likes to say, “Too much for business, not enough for fun!” Her greatest challenge is sticking to a healthy routine. “My priorities are getting some semblance of a workout, at least some walking, stretching, and toning exercises,” said Madelon. “A very wise friend taught me not to treat travel like a vacation so I try to eat carefully, no dessert and avoid drinking alcohol when I can.” Madelon readily admits that the appeal of trying a new restaurant, drinks with colleagues, or enjoying a glass of wine at the end of the day can be a challenge.
Travel also contributes to mental and emotional stress that affects well-being. A research study reported in the Harvard Business Review found a strong correlation between the frequency of business travel and many physical and behavioral health risks, including anxiety, depression, obesity, smoking, poor sleep, and alcohol dependence. A study of World Bank employees who travel found that 75% of them reported high or very high stress related to business travel. In addition to their health, these issues impact employees’ ability to perform their job responsibilities and contribute to higher healthcare costs.
Taking care of yourself—mind, body, and spirit—while on the road and minimizing the negative health effects is possible by taking a few simple steps. “My preparation for travel involves more than just packing my suitcase,” said Madelon. “I pack items such as vitamins, supplements, and moisturizer. When possible, I also try to book a hotel in a neighborhood where I can walk outside before or after the workday.”
With road warrior Madelon Mulcahey’s travel-tested experience, here are my tips for staying well while traveling for work. You don’t have to do all of them! Choose three actions from the list that are realistic for you…start by completing the three sentences below.
1. Prepare Yourself Mentally – Before leaving home, complete the following statements:
a. While I’m away, my intention is to be _______________________________.
b. I will take care of myself by _______________________________________.
c. I am most resourceful when I _____________________________________.
2. Pack Your Wellness Kit – Create a list or packet of items that will keep you healthy, comfortable, and create a sense of home in your hotel room. Keeping the list or packet handy will make packing easier. Items may include:
Vitamins, supplements, moisturizer, and medications
A water bottle to make sure you are always hydrated
A favorite tea or healthy snack item
A small, cherished framed photo (spouse/partner, family member, pet, friends, or place that brings you joy) or other tchotchke that will be a comforting reminder of home
If you are away from home for a long period of time, bring your favorite pillow with you
A favorite item of super comfortable “house clothing” such as sweats, pajama bottoms, bathrobe or sweatshirt
3. Stay Hydrated – Drinking plenty of water is especially important if your flight is more than two hours. The dryness of airplanes makes you more susceptible to bacteria and viruses. If you drink coffee or alcohol during your flight, drink 8 ounces of water for each cup of coffee or drink you consume. In addition, hotel rooms and conference centers are often very dry. Keep that water bottle with you, add lemon, lime, cucumber or other healthy flavor enhancer to your water…and remember to drink up!
4. Build Physical Activity into Your Day – Hotel fitness centers are often poorly equipped or an afterthought squeezed into a small, windowless room. If that’s the case for you, or you don’t have time for the fitness center, increase your physical activity by doing any of the following:
Request the room furthest from the elevator
If you have a car rental, park at the far end of the parking lot
Take the stairs instead of the elevator
Walk to a nearby restaurant or around the block if your hotel is located in a neighborhood setting
Take time to stretch in the morning or the evening before you go to bed
5. Keep to Your Home Time Zone (unless you are away for a long period of time) – For Madelon, doing so helps her feel better and minimizes jet lag on the return home. This sometimes means getting up early and going to bed early. An early wake up gives her time to do stretching exercises and Pilates, or personal time to catch up on email.
6. Get a Good Night’s Sleep – Whether it’s the hum of the HVAC system, noise in the corridor, an uncomfortable bed, or thinking about the next day’s work, getting a good solid 6-8 hours of sleep has always been a challenge for me when traveling. You can improve the quality of your sleep by:
Turning off the TV, your computer, and not looking at your phone at least 30 minutes before sleep (OK, I admit sometimes I set the TV timer for 30 minutes and fall asleep with the TV on. We are going for progress here, not perfection.)
Prepare your favorite tea or put on your favorite pajama bottoms before bedtime to help you relax
Take stock of the HVAC and try to establish an environment similar to what you are used to at home. What’s the sound level of the HVAC system? What’s will the ideal room temperature be for sleeping? Do you need more or less blankets? The ideal temperature for sleeping is between 60 – 67 degrees.
7. Be Intentional About What You’re Eating and Drinking – Maintaining a healthy diet on the road is about making choices and eating consciously. That might mean starting your day by committing to lunch at the salad bar or no alcohol. Plan for healthy options when possible and before comfort bingeing on dessert, a sugary snack or soda stop and ask yourself if you really want it. Count to 10 and if you still do, go for it knowing you made a conscious decision. Here are a few more tips for healthy eating on the road:
Bring with you or build in time to buy healthy snacks. Find out if your hotel room has a refrigerator for perishable items.
Many supermarkets, such as Whole Foods, now have many prepared food items or salad and hot food bars. Eating dinner at one of them allows you to pay closer attention to what you are eating and to control the portion size.
Fruit, dried fruits, and nuts are good options for energy and protein when other foods are not available. My favorite homemade mix is a small container of unsalted peanuts, raisins, and sesame sticks.
8. Sit Quietly Before You Start Your Day – Instead of a mad dash in the morning, set aside at least five minutes to sit quietly before you start your day. Use this time to focus on your breath and envision yourself in complete flow and ease regardless of what tasks or challenges await you. Remind yourself of your intention for how you will be while away from home, how you will take care of yourself, and when you are most resourceful.
Traveling for work certainly comes with its challenges. With a little focus and preparation, it can also be enriching, healthy, and fun. Madelon often checks local schedules for museums or galleries that stay open in the evening, or interesting neighborhoods to visit for an evening walk or shopping. You might also find a nearby park or café. The pressure to be productive, answer email, or finish a report may pull at you, but time for relaxation and social connection at least one day or night while you are away will keep you refreshed and focused. “I hate to leave a new city without getting to know what makes it special or what the people are like,” says Madelon. “So getting out and about at least once makes my business travel more interesting.”
How do you take care of yourself while traveling for work? I’d love to hear from you.