Traveling for work is often stressful and can take a toll on your physical and mental well-being.  Unfortunately, business travelers are often underappreciated and many don’t take the time to care for their health away from home.

In recognition of the second annual National Business Travelers Day on April 24th, we’ve put together a list of tips to help you reduce stress and take better care of your mind and body when traveling for work.

1. Plan for delays.  Doesn’t it seem like your flight is cancelled or delayed whenever you have an important meeting?  Make contingency plans and arrangements ahead of time so you’ll feel less stressed should your schedule need to change.

2. Pace yourself. Resist the temptation to dive headlong into work and neglect your own needs.  Make plenty of time for rest and sleep in order to maintain balance.

3. Stretch everyday.  Even the busiest of us can find 5-10 minutes a day to stretch.  When you aren’t able to workout, a full-body session that includes upper and lower-body stretches will keep you active and energized.

4. Walk when you can.  Veteran business travelers look for accommodations that are convenient to both work and nearby shopping and dining options.  Why not walk to your meeting or dinner so you can decompress and get some additional exercise?

5. Eat breakfast.  You may feel tempted to just grab a cup of coffee and go, but take the extra time to eat a full breakfast before you head out – this will give you more energy and keep you feeling full throughout the day.

6.  Disinfect. The last thing you want during a business trip is to come down with a cold or the flu. Wash your hands more often than you do at home and carry hand sanitizer with you to fight off infections.

7.  Take care of your skin.  You might feel run-down but you can still look your best with a simple, daily routine of moisturizer, sunscreen and lip balm. Looking alert and well-rested will give you confidence and can actually help you be more effective at your job.

8.  Cook when possible.  Home-cooked meals tend to be healthier than restaurants or take-out.  Preparing your favorite dishes can also be comforting and make you feel more at home on the road.

9. Limit caffeine and alcohol.  From early mornings to happy hour, it’s easy to imbibe more than you normally would.  Avoiding these temptations, however, will give you more energy and a better night’s sleep.

10.  Make use of your downtime.  It might feel like your schedule is jam-packed but be sure to leave some extra time for yourself.  Whether it’s for reading, exercising or even a little sightseeing, it’s important to use this time to pursue your own interests.

Kevin Arnold

Kevin Arnold writes about health, wellness and travel.  For more tips and information, check out all of his posts at   

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