Boss Lady

How to stay productive and healthy while traveling


Business travel is a necessary part of life for more than 450 million people each year. While it can be exciting to visit other parts of the country, these frequent trips can take a toll on your health and productivity. They interrupt your regular routines and prevent you from sticking to your healthy habits. These minor disruptions in your routine can result in long-term consequences if you aren’t careful.

Understanding how to be more productive and healthier on your business trips is a key way to prevent pain and discomfort. Take a look at some of these top tips for your next business trip. 

Don’t forget to stretch

Flying across the country for your next major business meeting often means being seated in the same position for long periods of time. Remaining in the same position for hours on end could result in stiff muscles. When you do move around, you might find that you have a lot of neck pain or back pain. The best thing you can possibly do to combat these aches and pains is to stretch your body every hour.

Research has proven that stretching and exercising properly can heal some types of back pain. Stretching can be as simple as rolling your shoulders back a few times or reaching down to touch your toes. You could even get up and take a leisurely stroll around the airport to get your body moving. All you need to do is make sure that your muscles are engaged and your blood is pumping for a few minutes at a time.

Create time for exercise

Do you go for a morning run every day when you’re at home? Don’t disrupt your routine just because you’re on a work trip. Take a look at your itinerary and figure out where you might have an hour to spare for a quick workout. Sitting in meetings all day long can really take a toll on your body, but exercise can counteract that muscle stiffness in your back.

One of the major benefits of exercise is an improved mood. Studies have shown that just five minutes of exercise can boost your mood. Moving your body around can relieve stress and anxiety caused by your work. The relaxing effects of exercise can help you to stay focused on the work you need to do and increase your productivity. 

Pay attention to posture

Sitting up straight plays a major role in the health of your spine. You might be tempted to slouch down in that airplane seat, but this can cause some serious issues for your back and neck. Poor posture is one of the leading causes of pain in these areas. By sitting up nice and tall, you can do your part to align the vertebrae in your spine.

Many people struggle to figure out how to properly exercise for good posture. These simple actions should help you to better understand how to achieve the straight back you need:

  • Roll back your shoulders.
  • Pull your elbows back toward your hips.
  • Keep ears in line with the shoulders.
  • Uncross your legs.
  • Use seat wedges to support the lower back.

Keep a to-do list handy

When you’re on the road, it can be relatively easy to lose sight of all the tasks that need to be finished. Organizing your thoughts and priorities is a great way to maintain your productivity away from home. Creating a thorough to-do list can help you with everything from packing to catching your flight to attending your business meetings.

Once your lists are made, you can see where you have extra time to catch up on emails, call home to your spouse, or squeeze in a quick workout. You’ll feel less rushed and have better time management when you can see all of your necessary tasks in one place.

Choose meals wisely

Being away from home means that you are going to have a few alterations to your diet. Many people are tempted by the fast food options and soft drinks found in most airports. After being trapped in this building for hours on end, a greasy cheeseburger sounds like it will satisfy your taste buds. However, you should really be more conscious of the meals and beverages that you consume.

If you consistently feed your body processed foods and sugary drinks, you could be increasing the inflammation in your body. This means that you may experience more aches and pains, including lower back pain. A proper diet complete with plant-based products can reduce the overall inflammation and fight against some of those common ailments. Pack your own snacks for the road to avoid having to consume fast food options. Consider packing some of these high-quality snacks:

  • Green tea
  • Brightly colored fruits and vegetables
  • Avocado
  • Nuts
  • Chicken or turkey

Remember to rest

Do you have a couple of hours between flights? Take the time to rest up for the remainder of your trip. Grabbing a few hours of quality sleep can help you to feel more relaxed and rejuvenated when you finally reach your destination. This might be even more crucial if you are crossing time zones and want to get your body onto a new sleep schedule.

Keep in mind that sleeping in the wrong position can lead to serious trouble for your back. Decrease the pressure on your back and neck by sleeping propped up against a wall instead of crouched over in your chair. It may not feel as comfortable at first, but you can avoid an array of aches and pains later on down the road. Also check to see if the beds have quality memory foam mattresses.

Staying healthy and productive

Choosing to make healthy decisions on your next trip can make a major difference in your overall wellbeing. You are likely to feel more energized and prepared for your business obligations than ever before. With a few of these handy tips, you can reduce your pain and increase your productivity all at the same time. Consider how you can incorporate some of these simple actions into your next travel routine.

About Brent Wells

Dr. Brent Wells. Serving Wasilla, Anchorage, Juneau and the surrounding communities, Dr. Brent Wells offers patient-centered, personalized, and innovative chiropractic care. A California native, Dr. Wells earned a bachelor’s of science degree from the University of Nevada. He then attended Western States Chiropractic College in Portland, Oregon. In 1998, he and his wife Coni moved to Alaska and opened Better Health Chiropractor Anchorage AK. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. --- LinkedIn | Youtube | Pinterest

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