5 Tips for On-Site Wellness

Here are some ways to take care of yourself during hectic meetings.

 Here are some quick tips for meeting planners while they’re on site.

1. Front-load the day with a healthy breakfast of fiber and protein (e.g., hard-boiled eggs, hot cereal with Greek yogurt, chia seeds and fruit) to enhance alertness.

2. Eat regularly (every three to four hours) and drink water (eight glasses a day) throughout the day to stay hydrated. It’s easy to skip meals, drink lots of coffee (a diuretic), and snack on quick “pick-me-ups” during busy days. Simple carbs (sugars, sodas, snack foods) are absorbed into the bloodstream very quickly, causing blood sugars to spike and then drop. The result: mental fatigue and brain fogginess. Whole grains, fibers, proteins, unsaturated fats (nuts, seeds), and superfoods will keep you energized all day long.

3. Practice mindfulness meditation throughout the day. Meeting professionals operate on autopilot — “doing busy” and feeling the stresses associated with never-ending to-do lists, multitasking, problem-solving, thinking, worrying, and planning. Mindfulness is all about being fully present and alive in the moment by paying attention to the body and how it responds to stress. When faced with a stressful situation, hit the pause button, take some deep breaths, and respond thoughtfully rather than reacting impulsively.

4. Wear comfortable footwear. Wear a step-tracker and you will see that you can easily accumulate more than 10,000 steps in a conference day. Walking in heels during conference days and at evening networking receptions can wreak havoc on the body. Try flat shoes or wedges, or bring a change of shoes to vary your footwear through the day and evening.

5. End the day with a stretch and relaxation practice. Use a hotel towel to stretch stiff calves and hamstrings. Download some apps to practice yoga and meditation to help relax your body and mind. This will help you fall asleep more easily, so you are well rested for the next conference day.

Kim Bercovitz, Ph.D.

Kim Bercovitz, Ph.D., is president and chief exercise officer of Exercise Bytes,