Julian Gnecco Malagon Shares 10 Ways Stay Healthy While Traveling for Work

Julian Gnecco Malagon Shares 10 Ways Stay Healthy While Traveling for Work

As enjoyable as traveling for work may sound, it is sometimes regarded as the antithesis of staying healthy. It’s easy to abandon routines and healthy eating habits while away from home and all its conveniences. However, this does not have to be the case. You can still enjoy work travels and maintain your health. In this post, Julian Gnecco Malagon shares ten ways to stay healthy while traveling for work.

Prep Your Snacks

It’s not new information that airplane food is not the best option, nutritionally speaking. Instead of depending on airline food or airport snacks, pack your own snacks. Use fruits, vegetables, whole grains, and lean protein to prepare snacks that will help you stay energized and focused while traveling.

Stay Hydrated

Frequent traveling can quickly dehydrate you. Along with drinking enough water, consuming hydrating foods like watermelon, cucumbers, and berries can provide your body with enough fluid to counter dehydration. Keep a reusable water bottle with you, refilling it as needed to stay hydrated throughout the day.

Prioritize Sleep

Sleep is a critical aspect of staying healthy when traveling. Jet lag, early flights, and long days can disrupt your sleep schedule, causing tiredness and fatigue. Ensure you get decent sleep by preparing for the new time zone and creating a conducive sleep environment using an eye mask, earplugs, or noise-canceling headphones.

Another way to keep your sleep schedule in check is to avoid naps during the day and use short power naps of 10-20 minutes when needed.

Keep Moving

During travels, a lot of time is spent sitting on airplanes or cars. To avoid being too sedentary, keep moving whenever you can. Take walks around airports, do some in-flight exercises, or opt for a tour instead of a bus ride. Even small movements stimulate blood circulation and help keep energy levels high.

Plan Your Meals

Just like taking clothes in a suitcase, plan your meals in advance before leaving. Research food establishments around your travel destination that offer healthy options and plan accordingly. Steer your meal choices towards vegetables, lean protein, and whole-grain sources.

For instance, if you’re going to a city where ordering food delivery is an option, plan ahead and order meals that will be healthy and provide your body with adequate nutrition.

Sanitize Your Surroundings

Traveling exposes you to various germs and bacteria. Airports, planes, and hotels are convenient breeding grounds for germs. Take charge of your health by packing hand sanitizer, sanitizing wipes, and disinfectant spray that aid in keeping your surroundings clean. You can also wear a face mask and avoid touching surfaces with your bare hands.

Take a Break

Traveling for work can be intense, and it is not uncommon to feel overwhelmed. Breaks help reduce pressure, stress, and fatigue. Take breaks on long journeys, stretch, nap, listen to soothing music, meditate, or read a book. Doing this helps you refresh, energize, and optimize productivity.

Mindful Eating

Traveling can throw you off your healthy eating habits. Large serving sizes, dining out, and buffet-style eating can make it too easy to overindulge calories and unhealthy foods. Practice mindful eating rituals like enjoying each bite and eating slowly, which help control portion sizes and reduce the probability of unhealthy eating habits.

For instance, have smaller meals throughout the day and choose nutritious foods.

Incorporate Workouts

After a long flight or drive, working out might be the last thing on your mind, but it’s better to do it. Endorphins produced during workouts help boost your mood and energy levels, thus improving your productivity. If hitting the gym is impossible, try doing a mini workout in your hotel room by using resistance bands or doing bodyweight exercises.

In addition, supplementing with multivitamins can help fill nutritional gaps and provide your body with the essential nutrients it needs while traveling. With just a little planning, you can ensure work travel does not hinder your health. Staying healthy is easy if you put in the effort.

Stick to Your Regular Routine

Keep to your regular routines. Sticking to your routines grounds your mind, helping you maintain control over your health and productivity when traveling. Maintaining your routines reduces stress, improves your mental health, and helps keep your productivity levels high.

Another way to stay healthy while traveling is to be mindful of your mental health. Stress, anxiety, and depression can significantly impact your overall well-being. Make sure you are aware of the signs of stress and take time during your travels to prioritize self-care activities, like journaling or meditating. Seeking professional help, if needed, can also aid in managing mental health issues.


Julian Gnecco Malagon understands that work traveling shouldn’t make you feel guilty for neglecting your health. With planning and preparation, you can stick to healthy eating and workout habits, maintain your routines, and prioritize sleep. Implementing these ten tips guarantees reliable results, leading to healthy travel experiences and a fruitful business trip. Apply these tips and begin your journey to healthy work travel today.

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Written by Joshua White

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