How to Stay Healthy When You’re Always Traveling for Work

Make sure you don't need refills, plan ahead, keep medications in their original packaging, bring a note from your doctor, and store them properly.

Plan and get prepared  your medicine

On your first night, be sure to take a long, hot shower or bath. This will not only get rid of any germs you picked up on the plane, but it will also loosen up your muscles.

Take a hot shower or bath 

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Boost Your Immune System

Take vitamins in addition to your normal medicine to keep your immune system as strong as possible.


Keep a small bottle of hand sanitizer with you at all times. You never know when you'll come across germs and not be able to clean your hands.

Keep hand cleaner with you

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Opt for Airbnbs

Airbnbs are a better option for a healthier visit than hotels. You will have space to exercise and will be able to cook your own foods.

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Stay snack-smart

On the go and hungry? Stop by a supermarket for healthier options like unsalted nuts and fresh veggies. Avoid hotel vending machines & quick café eats.


Don't eat just because it's there; pay attention to signs that you're hungry. Don't eat too many calories from free meals. Helpful snacks are good.

Avoid Free Food

Plan ahead when you go out to eat. Look at the menu and pick healthier options like baked instead of fried, veggies instead of fries, and no creamy sauces.

Think Twice Before You Eat Out

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Do Treat Yourself

Stay healthy and balanced by treating yourself once in a while but not too much. Plan ahead for drinks and treats so you don't have to punish yourself.

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Don't leave breakfast out

For a good work trip, eat a healthy breakfast in the morning to keep your body running at its best all day.


Carry a water bottle with you when you travel for work and stay away from sugary drinks. Water is important for health, but coffee is fine.

Drink water

Take the stairs, walk to nearby places, and avoid computer time to get the most out of your daily walking. Even if you can't go to the gym, keep your body moving.

As much as possible, walk