Health tips for busy executives

10 Ways Even the Busiest Executives Can Stay Healthy

busy executive tips to stay healthyBusy lifestyles make a healthy lifestyle seem impossible, particularly for busy executives who are often traveling long hours. However, there are things that can be done to help maintain a healthy lifestyle even with a hectic schedule. This week we are taking a look at the top 10 health tips for busy executives.
Pack Healthy Meals Ahead of Time

One of the biggest culprits for unhealthy lifestyles on the go, particularly for business people, is eating out. Fast food is easy to grab between meeting locations or at airports or train stations, but it is also the quickest way to derail your efforts to be healthy. Instead of opting for the easy option, try packing healthy meals and snacks to take with you. This could be baby carrots, plain air popped popcorn, your favorite fruit, or small portions of nuts.

If You Can’t Pack it, Plan It!
If you must get fast food, try ordering salads with light dressings and whenever possible opt for the vegetarian meals. These meals tend to have more vegetables and less processed ingredients cooked in fatty oils. Flights usually offer decent vegetarian meals and sometimes there are vegetarian options, even when they aren’t listed on the menu.

For nicer restaurants, try looking up the menu ahead of time when possible. This lets you objectively select a healthy option and means your decision won’t be swayed as easily as if you make your choice after a long day working and with a rumbling stomach begging for tasty food. Try staying away from anything that says breaded, fried, or with cream based sauces as these will all be high in calories and fat content.

Stay Hydrated
Make sure you stay well hydrated, no matter how busy you are. Get in the habit of keeping a water bottle with you at all times. Proper hydration is even more important if you are traveling by plane because the air is dryer and the altitude will dehydrate you more than ground travel. As a special treat if you’re on a long flight, ask for a small glass of orange juice to help increase your liquid consumption as well as your vitamin intake. Remember though, orange juice is high in calories and sugar so this should only be an occasional treat to help keep you going while you travel!

Be Mindful of Drinks Out
Evenings out with coworkers or after a long day can also quickly destroy your healthy lifestyle. Limit your intake of alcohol to one or two drinks if you must, and be mindful of what you choose. Red wine is a good choice because it contains antioxidants or for liquors try selecting something clear and mix it with tonic water. Avoid sugary mixers and soft drinks that are full of sugar and empty calories. They will increase your chances of feeling jet lagged and make you crave even more sugary, unhealthy foods.

Workout Whenever You Can, Where Ever You Can
Just because you’re traveling or have a busy schedule doesn’t mean your fitness should land on the back burner. Many hotels offer free access to their gyms to help keep guests fit and stress free. If there is no gym, you can do simple body weight exercises in your room or even jump rope—they’re cheap and light weight making them excellent for travel. Walking or jogging can also be a great way to see the city while getting your fitness in as well.

Get Plenty of Rest
Pay attention to time changes when planning your travel. It’s important to make sure you allow adequate time for rest and adjusting to the time changes when you are traveling long distances. Going without enough rest can increase your hunger, decrease your will power, and slow down your metabolism. Being well rested will also increase your alertness and make you more likely to succeed, while being tired will make your mind and body sluggish—not the impression you want to give your coworkers or potential clients!

Make Time for Funphoto for blog on health tips for busy executives
If at all possible, schedule a little time to explore and have some fun while you’re traveling. Does your destination offer a unique fitness class you can try? Is there a vegan restaurant with a bizarre menu you can check out? Allowing some leisure time will help you decompress, increasing the quality of sleep you get and greatly reducing the amount of stress you feel. Stress alone can make an otherwise perfectly healthy lifestyle seem like it just isn’t working.

Learn When to Say No
It’s easy to take on more than you can reasonably handle when you’re a busy executive (or mom!), but sometimes you just need to say no! Learning how to balance your health and your business responsibilities may take a while, but it’s an important balance to find. If you allow yourself to become exhausted from trying to do too much all the time, you’ll quickly find that nothing you are doing is being completed well. It is ok to politely decline socializing after work so you can go home to relax or spend time with family obligations. You might initially feel guilty about this, but you’ll likely find that you’re more productive the next day and your stress level reduces as you find the perfect balance for your life.

Learn When to Ask for Help
More technology, more responsibility, more hours, more decisions, more projects—more everything! Instead of trying to do everything yourself, learn when to ask for help. Whether it’s at work or at home, one person is only capable of doing so much in a day—there are only 24 hours and one-third of that time should be spent sleeping and recovering from all the hard work you put in during the day!

Make Your Health as Important as Your Job
While many other people will take your job seriously and put value in how important it is, only you can make your health a priority. In doing this, you will also ensure that you are the best possible employee, partner, parent, family member, and all around super-hero possible. You’ll miss fewer days of work due to illness, be more creative and organized, and more efficient during your working hours because you took the time out of your busy schedule to work on your most important business asset—yourself!

Louise and Richard Thomas founders of the Thailand Fitness Bootcamp at the Spa Resort Chiang MaiWe know from personal experience how easy it is to lose touch with a healthy lifestyle during busy periods of work and life, which is why Thailand Fitness Boot camp focuses on real-life ways to get and stay healthy. Do you have tips that might help other business professionals or people with hectic lifestyles stay healthy? Tell us on Facebook or Twitter! We firmly believe health should be a priority to make you a stronger asset to yourself, your family and your job!

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