GOALS FOR WELLBEING ON THE GO

Written by: Sue - 28^th February 2017

A glass of bubbly in First Class, a chauffeur to drive you to the hotel, followed by more gin and flannel with your contacts on arrival: this is the myth of business travel as any 'road-warrior' will testify. Delays, cancellations, grab-and-go food and sleep disruption are just some of the battles to face at times. What is the secret of traveller wellbeing on the go? Last week in our national press health apps and fitness trackers came under scrutiny. Take back control; there are ways to manage your own movement, health and stress levels whilst away on business travel.

​​According to the World Health Organisation the recommended weekly level of exercise for adults between 18 and 64 years should be 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity. Another guide people look to is the 10,000 steps per day target which equates to roughly five miles over 24 hours. For extra help with motivation - particularly throughout February and March when New Year zeal has begun to ebb - many turn to fitness tracking devices which monitor quantity of steps or quantity of sleep to help move personal goals forward. Last week our national broadsheets were running stories which questioned whether health apps and fitness trackers could actually do more harm than good, casting some doubt over the validity of the science behind them. Is it wise to bog yourself down with a deluge of data about your fitness levels and does it really mean anything, they questioned? This may not be the wisest approach for some as today's 'always-on' culture is ramped up a level during business trips without an added data burden. Expert advice seemed to be that, whilst such devices have their place, we shouldn't rely on them solely as a guide to our health and fitness regime. There isn't a 'one-size-fits-all' solution to our wellbeing. We should look for balance when seeking wellbeing and take management of how we move, how we minimise stress and how we eat back into our own hands. Here are some suggestions for the frequent traveller.

It's The Way You Move - Exercise

It isn't feasible that every individual can match the recommended 10,000 steps-a-day count, but business travellers are as well placed as any to approach that goal if navigating railway stations and airports. Of course, travellers have got to make the most of the opportunities that fit around their schedule. It's no good getting taxis everywhere and then complaining that business travel deprives you of the time to exercise! Take the stairs instead of the escalators in stations or the lift at the hotel. If working towards a step-count don't try to attack it in one stage; try to fit in short, pleasant strolls before breakfast, on a lunchbreak and after dinner. A stroll outdoors is a great idea as there is more to achieve than the number of steps; fresh air is well-known to lift low moods, help reduce stress, energise and boost motivation.

In a fresh environment, even if city-locked, a walk around the block can be an interesting exploration. Some research ahead of the trip - or a chat with the concierge - could point you to the nearest park, river or canal for the most conducive surroundings to aid focus and stamina, whether walking or jogging. It's also worth seeking out a local running club as many have mid week meetings and are quite happy to welcome visitors to the town without expecting a regular commitment.

"The secret is to play tricks on yourself in a way," said one business traveller I spoke to. "Every now and then I make a conscious effort to get off the tube or train a stop early to make the walk to the meeting or hotel just a little longer. I choose to carry a bag or a rucksack for a bit of extra weight, over a case on wheels - they can be annoying to drag through cities anyway. I always pack my gym kit in the rucksack too, even if it's unlikely I'll get the time to wear it. If I don't make it to the gym, at least I've been carrying the extra weight around all day for the exercise," he said.

As well as trying to hit the hotel gym it's also worth aiming to visit the pool if one is available, as swimming is an ideal low impact exercise which is great for both the body and mind. Whilst cardiovascular, the activity also targets all the main muscle groups and offers toning benefits. According to the National Sleep Foundation, swimmers are also twice as likely to enjoy a deeper, more sound night's sleep.

If you're not lucky enough to have a gym or pool at the hotel, then follow a tip from the business travellers who take a miniband with them to fashion their own exercises in the privacy of their own room or enjoy some simple yoga postures or stretches. Our partner QHotels offers some handy ideas for basic yoga postures and stretches easy to attempt in your room as part of A Wellbeing Guide For Business Travellers, a document available to download from their website.

Arm Yourself For The Long-Haul Flight

From the mild nuisance of chattering passengers and grating engine noise, to sitting in cramped conditions for long periods and serious circulation concerns, there is much to render the long-haul flight and associated jet-lag the toughest battle a traveller tackles. Arm yourself ahead with a few precautionary measures and arrive at your destination without feeling too worn and weary.

Spend a few days before the flight trying to attune your sleep patterns to the new time zone in question, with sensible adjustments; don't try toughing it out and staying awake for a full 24 hours! If flying west, try to stay up a bit later at night than usual; if flying east, try to aim for a few early nights. Another tip is to immediately set your watch to the new time zone on boarding the flight and adapt your meal and nap times to the new destination in order to arrive a little acclimatised.

Dress for comfort and not to impress if possible, unless you are dashing straight off for your first appointment. You will sleep better in loose clothes, with layers to put on as conditions chill down.

Some travellers don't fly long-haul without an amenity kit, typically including a neck pillow, blanket, noise-cancelling headphones or ear-plugs, eye mask and a few healthy snacks.

Most frequent flyers will advocate drinking water - and lots of it - as well as regular stretches, flexes and walks around the cabin.

Choose The Right Fuel

Great resolve is called for here. Little about the business traveller's schedule will encourage healthy eating: tempting meal-deals and endless coffee at the airport, airline food and alcoholic drinks on board, then a display of cakes and pastries at the meeting. Whilst tempting to grab whilst laid out in front of you for an instant and easy energy hit you'll probably feel groggy later after a sugar crash. If the hotel offers a healthier option - most do nowadays - garner all willpower and go for that.

The stress of business travel and disruptions to normal lifestyle patterns can have long-term impact on health, typically digestive trouble, high cholesterol, aches and pains. Convenience food is the grab-and-go option but it will not be sufficiently nutritious to sustain concentration and productivity. It is vital to get this right, now, during cold and flu season to boost immunity.

A wise choice for breakfast is yoghurts or porridge as they are slow-release energy foods which will help you feel fuller for longer. Omega-3 rich foods such as salmon, mackerel or tuna have brain as well as body benefits. If you need a snack it is better to opt for a 'super-fruit' such as blueberries, apples, bananas or a handful of nuts and seeds - many sing the praises of pistachio nuts in particular.

Our partner Macdonald Hotels offers further advice: "Choose lean protein sources to aid muscle growth and repair, whilst keeping saturated fat intake to a minimum....make sure you choose "whole" varieties, such as brown rice, wholemeal pasta and bread, jacket potatos and natural grains. Refined carbohydrates (white bread, pasta, cakes, biscuits etc) all add to the toxic load of your body."

Sleep Well

A sure way to jar your natural circadian rhythm is to go on a business trip. It's not just the tiring experience of stations, airports, trains and flights, it's also the upheaval of being away from family, your own bed and your normal routine. Sleeping in a strange bed in an unfamiliar room - sometimes several throughout one trip - means the business traveller can easily slide into 'sleep debt'. According to the National Sleep Foundation, an adult between 18 and 64 years should aim for 7-9 hours of sleep per night, preferably uninterrupted. It is tempting to stay up late with colleagues or exploring, or probably just cramming for the next day's meetings, but some early nights must be factored in. If the golden nine hours seem elusive and you are just turning in your hotel bed feeling anxious and restless, employ the "20 minute sleep trick". After 20 minutes, if sleep hasn't come, then get up, walk around the room, get a glass of water, make a warm drink, read a page of your book or a magazine (no screens). Distract yourself for a short time and then try again. Many travellers say this trick works.

"Personally, I prefer to stay with the same hotel group even in different locations, as I find the familiar room lay-out helps me fall off to sleep quicker and avoid that strange 'first-night syndrome'," shared one traveller. Something for travel planners to consider.

Stand The Heat - Try The Spa

You are a lucky traveller indeed if your hotel features a spa with sauna and steam rooms. We all know how a sauna and steam can make you feel relaxed and that you can emerge with a healthy glow and amazing skin. More than a mere pamper, though, there are genuine health advantages. The heat in this environment releases endorphins - the feel-good chemical - which helps to reduce stress and can aid quality sleep. A sauna can help minimise joint pains and after the hectic dash of the day can assist the rapid recovery and tension release to set you up for the next day. The wet heat of a steam room opens the mucous membranes and relieves pressure which will aid respiration and generally help you revive if you feel 'under the weather'.

Whilst many aspects of a travelling life are envied, upheaval to sleep and homelife patterns, sedentary days spent in long meetings and lack of nutritious food choices are definite niggles. As technology means we are never out of reach, the pressure to be even more productive can take its toll. Every employer has a duty of care to consider the wellbeing of employees whilst out on the road and, together with travel management partners, should have more advice to offer and tips to share. An important element of any programme is to allow an employee some time for recovery after a long trip as the impact may shape performance for a few days. It might not be wise or fair to demand they arrive the following day along with the dawn chorus.

(Swimming pool and relaxation chamber images kindly supplied by our partner QHotels)