Earlier this year, Columbia University’s Mailman School of Public Health reported that business travelers who spend the most time on the road have higher rates of obesity and rate their health as worse than those who travel infrequently. If you’re a frequent road warrior, you don’t have to become part of the grim statistics. While you can’t control where your boss sends you, the good news is that you can control the choices you make at your destination. In between the fast paced agenda and long meetings, here are five ways business travelers can stay fit and healthy on the road.

1. Choose Meals Wisely

Resist the urge to splurge on high calorie entrees at your client’s favorite restaurant and opt for healthy, lower calorie menu options. Other tips for tips for eating healthy on the road include stopping at a grocery store on the way to the hotel and stocking up on high protein snacks like cheese, fruit and nuts, peanut butter, and crackers. And if you’re flying, avoid the symptoms of dehydration by drinking plenty of water.

2. Fit in Fitness Time

A lack of physical activity can increases the risk of dying from cancer and heart disease by more than 30%, and sitting for hours on an airplane and in meetings doesn’t help. When traveling, bring along exercise gear and clothing, even if it’s as simple as running shoes and a jump rope. If the hotel has a workout room, take advantage of it. Or, find a nearby park and go for a walk or run. Even a short walk will help combat the stress of traveling.

3. Sleep like You’re at Home

Losing even one hour of sleep a night can reduce productivity and cause attention problems, slower reaction times and reduce the ability to think clearly and process information. Earlier this week, our blog talked about the health risks faced by long distance truckers and travelers when their sleep patterns are continually disrupted. How do you get a good night’s sleep on the road? Bring a few items from home that help you relax like soothing music, earplugs, and a good book. Turn off lights and all electronic devices and try going to sleep and waking up at the same time every day.

4. Keep Germs at Arms Length

We can all recollect the excitement of our very first car or the strange anticipation in receiving a new car. It’s shiny, clean and brand new; but something’s missing. A personal licence plate fills that space in a very satisfying way to both the owner and any passengers with the privilege to journey within it. However, buying a personal number plate as a gift to you is not the only way to share this identity formation. Buying personal plates is currently at its peak, however so is investing in them. These plates as an alternative investment hit a wide audience of buyers as well as all vehicles from luxurious cars to the more affordable cars, motorbikes and vans.

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In order to purchase your customization, you can easily search and buy on copious amounts of websites online. Many websites allow you to type in any words or numbers you’d like and if is not available, the closest match will be offered as a choice. The DVLA website is very assuring in itself as it says how there are ‘over 30 million registrations available to buy online, so finding your ideal number plate might seem daunting at first, but the process is very simple.’ A certificate of entitlement must be sent to you as purchase options are also available online. A choice is given to you as to whether you undergo a possible free transfer service or undergo a self transfer with a certificate which you just take to your local DVLA office.