To maintain healthy habits for a professional, living close to home, is a challenging task, let alone when on a business journey.  It becomes quite difficult for a person to maintain a proper diet and fitness routine during a business trip.

But it can be possible if a little bit of effort is put into it. For your ease, Thesis Rush prepared a list of simple habits that can keep you healthy while traveling.

Healthy Food:

Eating healthy food while traveling is important. Most of the time you may not have access to a healthy diet, so it is better to pack some healthy food. It can be perishable or non-perishable food based on your preference. To avoid overeating, it is better to pack food in a single serving with separating each serving by resealable plastic storage bags.

Fresh fruit, cut vegetables, and hard-boiled eggs are some examples of perishable food. Nuts, popcorn, and beef jerky are examples of non-perishable food.

Common Meal Mistakes:

While on a business trip, your main focus will be on the completion of the official task and get back to your home.  As a result of this focus, you can make some common meal mistake which may be dangerous for your health.

These common mistakes are skipping breakfast, drinking less water, eating oversized portions, drinking too much, and giving in to social pressures.

Make sure you don’t make any of these mistakes to stay fit and healthy.

Outline the strategy to eat well:

Here are a few tips that can help you to plan your strategy for eating well and healthy during a business trip.

  • Have complete nutritional information.
  • Ask for the dressing to be on side.
  • Ensure intake of protein with every meal.
  • Have your water bottle.
  • Have a schedule of your meals.
  • Be careful while having a cup of coffee.
  • Find out better substitutes for unhealthy food.
  • You cannot be perfect all the time.

Choosing the healthy hotel:

While planning your trip, choose a hotel to stay very carefully. A healthy hotel that offers free for guest exercise facilities along with healthy food at the breakfast table should be a go-to option.

Having a fitness facility and swimming pool in the hotel will enable you to not miss your daily routine exercises.

Another important thing is to be very careful while navigating for the breakfast in the morning. Eating healthy breakfast is important for staying fit and healthy on a business trip.

Pack the right clothes:

Have detailed information about the weather and environment of the location you are supposed to visit during your business travel. Pack the right clothes that are according to the conditions and make you feel comfortable during your trip. Also, have formal dressing clothes for official tasks as well.

It is also better to pack your fitness gear that you can easily carry while traveling. This will make it easy for you to utilize the fitness facilities at the hotel or your workplace during the trip.

Having clothes as per the need and weather situation will keep you fit during your business travel.

Apps that can help you to maintain health during a trip:

Technology has made things easier for us. Rather than planning and doing that much effort, you can install one of the following apps that will help you to maintain your healthy meal and exercise schedule during a business trip. Here are the names of these apps.

For meals:

  • Healthy Out.
  • Lose It!
  • Fooducate
  • LocalEats
  • Nutrifix
  • ShopWell

For Fitness:

  • Map My Run.
  • Packet Yoga.
  • 7-Minute Workout Challenge.
  • Sworkit.
  • ClassPass
  • Aaptiv.

Install the apps you want, set your goals, and let them monitor you while traveling.


It is not impossible to stay healthy during business travel. All the tips we have described in this article are simple and do not need much of an effort. Yes, these small steps need your will and commitment. This commitment is for your health and not for someone else, so please stay safe and healthy while on a business trip.

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