How To Stay Healthy At Your Next Conference Trip

Published on : 5th February 2024

How To Stay Healthy At Your Next Conference Trip

Conferences are a great opportunity to learn from leading industry experts, gain updates on the latest trends and thinking in your field, and network with your professional peers.


However, irregular schedules and unhealthy food options make it hard to remain fit and healthy during conferences. It's common for attendees to develop poor diets, forget their exercise, and sacrifice sleep to attend as many sessions as possible. 


Luckily there are some simple ways to thrive at conferences without compromising your health and well-being.


Learn how to stay well and enjoy conferences with these easy tips!


Put yourself first


Yes, of course, conferences are about networking and promoting business success but don’t forget to prioritise yourself. A trip to a conference can be gruelling so give yourself some self-care. Each morning do some exercises, go to the hotel gym, and go for a short walk or swim if possible. 

At the end of the day try to schedule 20 minutes to talk to loved ones, take a stroll or a jog, read a book or catch up with the news. This will allow you to detach and reset, ready to go again the next day.


Stick to a Healthy Diet


With all the airline food, ‘open all hours’ hotel buffets, and endless complementary snacks that come with a conference, eating healthy can be a challenge. However, there are steps you can take so that your food meets a good daily nutritional requirement.

Skipping the high-calorie dessert and bringing your own stash of healthy snacks to the event can help. Protein bars, yoghurt, fruit and nuts are some of the treats you can snack on to keep hunger at bay while boosting your mood, energy, and concentration for the busy days ahead.

Remembering to drink water is not always easy and staying hydrated is crucial to staying healthy. Conferences can be busy and bringing a reusable water bottle you can keep filled throughout the day is useful.


Walk whenever you can


Bring a pair of comfortable shoes on your conference trip, and do not be afraid to use them! Try to exercise your legs by walking frequently and using stairs instead of elevators. Invite other attendees on a walk through any local parks or around the town or city.

By engaging in a brisk walk, you increase blood flow to the brain, enhance alertness and improve your mood. Moreover, stepping away from the conference allows you to process information, leading to better retention and understanding of the presented material.


Don't skip sleep


Your schedule will undoubtedly be packed with non-stop panels, booths, city tours, dinners, networking, and late nights out.  With the hustle and bustle of conferences, resist the temptation to overload your time as sleep is often the first thing that most attendees sacrifice.

Learn to pace yourself as overloading your itinerary can cause you to burn out before the conference has barely started! Prioritise the activities that bring you the most value and ensure you get the regular amount of sleep you are used to.


Move Around During Breaks


After every event or panel discussion, it’s tempting to lean back and relax Like in the office or at home, sitting on a chair for hours can take a toll on your posture and make you feel groggy. 

Between sessions, stretch for a minute, touch your toes, or find some stairs to walk up and down. You can also get up to get some water, go to the bathroom, or move room to chat with your colleagues - anything to get your body moving after staying still for an extended period.


Prioritise your schedule


Events can run non-stop during conferences. Keep track of which panels and networking events are important to you and your interests so that you are not burnt out after day one. Don't suffer from ‘FOMO’ (the fear of missing out!) as many sessions will not be relevant to you and not provide the value you had hoped for.



We hope these simple tips can help you make what can be a gruelling few days into a more pleasant and productive experience!