How to Stay Healthy on the Road

By Anna Kleiner | 09/15/2016

When you’re constantly traveling from place to place, it can be hard to stick with a healthy routine, find healthy meal options, and get enough sleep. If you travel often for work, staying healthy on the road can present a lot of challenges. It’s not always easy or convenient, but your health is important—whether you’re on the road or off.

Look for healthy options at truck stops and airports.

Finding healthy food on the road is one of the biggest challenges for those who travel for work, especially commercial drivers. With an increasing focus on healthier food options, many truck stops are beginning to offer healthier options. Even some of the most popular fast-food chains offer healthier options such as salads, fruit slices, and bottled water. 

For frequent flyers, catching a meal on a plane is near impossible these days. And while terminal dining options have improved in recent years, there isn’t always enough time to sit down for seared salmon and grilled asparagus. But you can still find healthy options to keep in your case.  On your next layover, look for snacks like Greek yogurt, trail mix, protein bars, and nuts (No sugar, though!). Also check out Roadmaster.com1 for some great tips and more options to stay healthy on the road.

Make a commitment to work out every day.

After healthy eating, working out is typically the first thing to fall victim to a traveler’s schedule. There doesn’t seem to be enough time, and after traveling all day, you often feel too exhausted to spend more energy staying fit. But working out is one of the best things you can do for your health, and it’s important to make time for it no matter where you are. Start with something small at first, like 10 minutes of push-ups, crunches, and stretching in your hotel room at the beginning and end of your day. When you start getting into a routine, add more body-weight exercises2 until you’re up to at least 30 minutes a day. 

Even if you’re spending the day in meetings and then evenings tied up in client dinners, you can still try to incorporate some walking to get physical activity into your day. After the day is done, take a walk around the area and take in the sights – it’s a great way to see new places and get some fitness in at the same time.

Don’t take caffeine or use electronics before you go to sleep.

It’s important to get enough sleep, especially if you’re a commercial driver. To make sure you sleep well, don’t take any caffeine before you go to sleep. Try to limit electronics use before bed, too. The light from a TV or your phone’s screen can keep you awake. If you must use your phone before bed, download an app that decreases your screen’s blue light. This will help reduce its impact on your sleep.    

Take your hobby on the road.

You work out every day, you eat right, you get enough sleep—but you’re stressed and counting the minutes until you can go home every time you’re on the road. To minimize your stress and boost your mental and emotional health, take your hobby with you. There are several new apps and games that allow you to stay connected to family and friends, while testing your knowledge. And if your hobby isn’t mobile friendly, find something new to enjoy while you’re away. It’ll help the time go faster until you return home. 

Stay in touch with loved ones.

Even if you don’t have kids or aren’t married, it’s important to stay in touch with your loved ones while you’re away. This helps reduce stress, it’s good for your mental health, and it keeps you connected even when you’re on the road.