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Business traveller guide: health and well-being

Business travel can be exciting and rewarding, presenting travelling employees with the opportunity to visit new places, engage with different cultures and make valuable business connections and transactions that drive business results.

An increasingly important consideration when building an effective travel program are the elements of the business travel experience which can impact traveller well-being, to ensure every traveller reaps the benefits of every travel experience.

Whether travelling for business or leisure, you can easily fall prey to bad habits while on the road, from unhealthy eating, disrupted sleep patterns, lack of exercise and hectic schedules.

We’ve put together some recommendations to help you stay on top of your health whilst on the road so you get the very best out of your business trip.

General hygiene

By practicing good hygiene routines while travelling, you can help reduce the risk of catching an infection and infecting others:

  • Practise good hand hygiene – ensure you regularly wash hands with soap and water before and after eating, and using the bathroom.
  • Carry am alcohol-basedhand sanitiser with you in your hand luggage and day bag.
  • Sneeze / cough into your elbow or a tissue rather than your hand, dispose of tissues after use, and use alcohol-based hand sanitiser.
  • If unwell, avoid contact with others (stay more than 1.5 metres from people) and seek medical assistance. Follow the advice of official local health advisories.

Pre-trip planning

  • Check the latest travel advisories for any countries you plan to visit, and stay on top of health, vaccinations, passport and visa requirements well before departure.
  • Pack comfortable clothes or active wear. Try and make some time on your trip to go for a daily walk.
  • Drink plenty of water. Stay hydrated before, during and after your flight.
  • If you find meditation helps clear your mind, look ahead to see if your airport has any meditation or quiet rooms available. Alternatively, it might be worth exploring what airport lounge access is available.
  • Check if your airport has sleeping pods available as another way to regulate your sleep or a more comfortable way to nap.
  • Prior to your flight, don’t consume alcohol, sugar or unhealthy foods.

At the airport

  • Whilst on your flight, do stretches to keep your blood flow moving or walk around where possible.
  • Stay hydrated.
  • Avoid carb-heavy meals as they can make you feel sluggish and bloated. You don’t want to feel uncomfortable for your flights, especially if it’s a long haul.
  • BYO snacks on the plane, such as plain nuts, fruits, or protein bars.
  • Try to mimic your usual sleep routine or that of your destination.


At your hotel

  • Choose a hotel with a fitness centre or swimming pool.
  • If you are going to be somewhere for an extended period of time, research the location and see if there is a local exercise group you can join.
  • Ask at the hotel if they have massage facilities, or if they can recommend somewhere locally.
  • Ask your CTM travel consultant prior to travel to source a hotel that suits your needs.

Minimising the effects of jet-lag

  • Jet-lag can lead to impaired judgement and decision making.
  • If you can prepare your body a few days prior, you’ll be best placed to reduce the impacts of jet-lag.
  • Travelling west is less confusing for circadian rhythm as it prolongs the normal day-night cycle. Travelling eastward has the opposite effect. If you suffer severely from jet-lag, try a westerly route if possible. Refer to our business travellers’ guide to minimising jet-lag for more information.

Heading home/post-trip

  • Rehydrate after your flight and eat plenty of fruit and vegetables. By replenishing your body, you can help limit your exposure to feeling tired or unwell.
  • Try and get back into your regular health routine (sleep, exercise etc.) as soon as possible.
  • If your body is craving sleep when trying to adjust back into its regular time zone, take short naps rather than straining to stay awake.
  • If you feel unwell, seek medical advice and, if necessary, practice self-isolation to reduce the risk of infecting others.

Disclaimer: CTM recommends all travellers conduct their own thorough, independent research and take out adequate travel insurance prior to travel. Please contact your health care professional if you have any concerns or queries.

Are you looking for a tailored travel management solution? Contact our expert team today.