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5 Secrets of Healthy Road Warriors

5 Secrets of Healthy Road Warriors

Earlier this year, Columbia University’s Mailman School of Public Health reported that business travelers who spend the most time on the road have higher rates of obesity and rate their health as worse than those who travel infrequently. If you’re a frequent road warrior, you don’t have to become part of the grim statistics. While you can’t control where your boss sends you, the good news is that you can control the choices you make at your destination. In between the fast paced agenda and long meetings, here are five ways business travelers can stay fit and healthy on the road.

1. Choose Meals Wisely

Resist the urge to splurge on high calorie entrees at your client’s favorite restaurant and opt for healthy, lower calorie menu options. Other tips for tips for eating healthy on the road include stopping at a grocery store on the way to the hotel and stocking up on high protein snacks like cheese, fruit and nuts, peanut butter, and crackers. And if you’re flying, avoid the symptoms of dehydration by drinking plenty of water.

2. Fit in Fitness Time

A lack of physical activity can increases the risk of dying from cancer and heart disease by more than 30%, and sitting for hours on an airplane and in meetings doesn’t help. When traveling, bring along exercise gear and clothing, even if it’s as simple as running shoes and a jump rope. If the hotel has a workout room, take advantage of it. Or, find a nearby park and go for a walk or run. Even a short walk will help combat the stress of traveling.

3. Sleep like You’re at Home

Losing even one hour of sleep a night can reduce productivity and cause attention problems, slower reaction times and reduce the ability to think clearly and process information. Earlier this week, our blog talked about the health risks faced by long distance truckers and travelers when their sleep patterns are continually disrupted. How do you get a good night’s sleep on the road? Bring a few items from home that help you relax like soothing music, earplugs, and a good book. Turn off lights and all electronic devices and try going to sleep and waking up at the same time every day.

4. Keep Germs at Arms Length

Germs are everywhere, but studies show that the places with the highest concentration of germs include airplane bathrooms, airport drinking fountains and buttons on ATM machines. Stay healthy while traveling by washing hands frequently and carrying hand sanitizer and disinfectant wipes. Other culprits for germs, which can lead to a range of diseases from the common cold to influenza, are the television remote control and ice bucket found in hotel rooms.

5. Take Charge of Your Health Care

Minor illnesses and accidents can turn into a major pain when you’re miles away from home. Remember to pack your insurance card along with a portable mini medicine cabinet that includes, antacids, a pain reliever like ibuprofen, an antihistamine and band-aids. To research medical symptoms or find the closest healthcare provider when you’re away from home, download the free iTriage app for your smartphone or access the website at .