Maximising health & wellbeing – tips for business travellers

Business travel offers an enriching and exciting experience, allowing travelling employees to explore a new destination, experience different cultures and cultivate vital business connections that drive organisational growth.

However, business travellers often face busy schedules, unfamiliar time zones, and disrupted routines while on the road. For those who travel frequently, these challenges can take a toll physically and mentally.

Adopting a few key practices at each stage of your journey can minimise stress and maximise your wellbeing, leading to a more enjoyable and productive business trip.

Preparation is key

Being well-prepared and organised can offer peace of mind and reduce stress in the lead-up to travel. If your travel arrangements are not self-booked, review your itinerary thoroughly before departure and check the latest travel advisories for your destination, including health, vaccination, passport, and visa requirements. If your travel management company (TMC) offers a mobile-optimised online booking tool, such as CTM Mobile, install it on your smartphone, as this will keep your itinerary and travel information readily accessible at your fingertips.

Review your seat selection and consider how it might impact your flight experience. For example, if you prefer an aisle seat, check your seat assignment, and see whether there is an aisle seat available.

Packing strategically with practicality, weather, and comfort in mind will ensure you are well-prepared for your destination. Additionally, familiarise yourself with the facilities available at departure and arrival airports. Many airports offer amenities such as lounge access, providing a comfortable space to work or relax before your flight. Some also feature meditation rooms, quiet areas, and sleeping pods for rest.

Lastly, take care of your body by staying well-hydrated before, during, and after your flight. Bring along a reusable water bottle to reduce unnecessary waste from single-use plastic bottles. Avoid consuming alcohol, sugary drinks, or unhealthy foods, as they can make you feel sluggish or uncomfortable while flying.

During your trip

Food as fuel

Maintaining a healthy diet is crucial for feeling your best and setting yourself up for success while travelling. Since most standard hotel rooms lack cooking facilities, travellers often need to dine out, order room service, or choose take-out options.

To ensure a healthier diet on the road, consider selecting hotel brands that incorporate fresh, locally sourced produce into their menus and offer nutritious options. For extended stays, opting for an apartment hotel with a fully equipped kitchen will allow you to prepare healthy meals that align with your regular diet.

Maximising Sleep Quality

It’s no secret that a good night’s sleep is essential for productivity and a healthy mindset the next day. According to Hilton’s 2024 Trends report, travellers are increasingly focused on achieving quality sleep while travelling. Jet lag and new time zones are common sleep disruptors, but environmental factors such as bedding quality, surrounding noise, and room temperature also play a significant role. In response to this trend, many hotels are adjusting their services to cater to sleep-conscious guests. For example, IHG’s Crowne Plaza has the Sleep Advantage program, which includes premium bedding, quiet zones and guaranteed wakeup calls. The Hilton Honors mobile app allows travellers to digitally select their room position and floor up to 36 hours prior to check-in. Strategically choosing a room away from elevators or on a higher floor can also help minimise noise disturbances.

Additionally, making minor adjustments throughout the day can enhance sleep quality. Regular exercise, limiting alcohol consumption, and reducing smart device use before bedtime can all contribute to a better night’s rest.

Relaxation and exercise

Ensuring daily exercise and relaxation are integrated into your business trip routine helps enhance blood flow, reduce stress, and maintain productivity. Amidst a packed schedule and disrupted routine, allocating at least 30-45 minutes for exercise outside work commitments can be an effective strategy to meet your daily fitness goals. When selecting your accommodation, prioritising hotels that feature on-site fitness centres and swimming pools will make exercising as convenient as possible. If possible, opting to walk to business meetings and locations can be an easy way to get exercise in while seeing more of your destination and reducing your carbon footprint. For extended stays, consider researching local exercise groups like running clubs to engage with during your visit.

In terms of relaxation, set aside dedicated time each day to unwind or pursue hobbies that rejuvenate you. To elevate the guest experience and cater to shifting demand, many hotels offer a range of relaxation amenities, including wellness programs, day spas and massage services. Explore and take advantage of these wellness offerings throughout your stay.

Post-trip

Upon returning home, adopting a few habits can facilitate a smoother transition back into your routine. Try to reintegrate into your normal health routine, including resuming regular exercise and sleep patterns. Instead of pushing through fatigue, opt for shorter naps to combat jet lag and acclimate to your time zone more efficiently. Prioritise replenishing your body by staying hydrated and incorporating fruits and vegetables into your diet, aiding in recovery and reducing feelings of fatigue or illness. Should you feel unwell, seek medical advice promptly.

According to Skift’s State of Travel 2023 report, 54% of surveyed companies encourage employees to take personal time off before or after a business trip. Taking personal time to recharge can be invaluable, allowing you to rest, readjust, and reconnect with loved ones post-travel.

By implementing minor changes to prioritise your health and wellbeing at every stage of your journey, you can ensure a more productive and enjoyable experience.

Disclaimer: CTM recommends all travellers conduct their own thorough, independent research and take out adequate travel insurance before travel. Please contact your healthcare professional if you have any concerns or queries. Always seek the advice of a qualified mental health professional or healthcare provider with any questions you may have regarding mental health concerns.