How someone can Stay Fit & Maintain Skin Care as a Field Medical Representative”
As a fellow Medical Representative, I highly recommend that we all pay attention to these simple habits to prevent common health issues we face. For instance, carrying heavy bags on long travel days can lead to neck pain, shoulder strain, or even back problems over time. Many of us also end up grabbing junk food or skipping meals, which can cause stomach issues like gastric pain, acidity, and even more serious problems like fatty liver. The stress of meeting targets can trigger anxiety, migraines, and sleepless nights, while constant exposure to pollution can affect our respiratory health, leading to allergies or even bronchitis. Taking small steps—like using lighter bags, choosing healthier food, staying hydrated, managing stress, and getting enough rest—can really make a difference in preventing these health issues and help us stay at our best, both physically and mentally.
Even as a Medical Representative, following this can be difficult. Sometimes, we just don’t have the time—we’re rushing to complete doctor calls, report to managers, and handle endless follow-ups. But if we can somehow step back from all that and commit to this simple routine, the benefits will be worth it. We’ll not only stay fit but also maintain healthier, glowing skin.
đź“… My Basic Daily Routine
Here’s how I roughly structure my day (not perfect, but real and doable): Wake-up time: Between 6:30 AM – 7:30 AM Drink water (1 glass warm water + 1 glass plain) Freshen up, and get ready by 8:30 AM Breakfast: Quick but filling (more on that below) Leave for fieldwork
🍽️ Diet That Supports Energy + Skin
I try to eat as healthy as possible despite the travel:
âś… Morning (Breakfast):
- Home-cooked food (poha/upma/eggs if available)
- Or fruit + soaked almonds + black tea
âś… Lunch:
- Usually home-packed, simple dal, sabzi, chapati
- Avoid oily/street food whenever I can
âś… Evening/Night:
- Early light dinner (by 8:30 PM if possible)
- I avoid heavy spicy food at night to keep my skin calm
Pro Tip – I carry hydrating fruits, and a water bottle always.
đź’§ Skincare Routine That Works in Field
Sun, dust, sweat, pollution — MRs face it all. I keep things simple but consistent:
🌞 Morning Skincare:
- Face wash (I use a mild, non-drying one)
- Moisturizer (lightweight gel type)
- Sunscreen (SPF 50+ is a must! I reapply with a spray if outdoors long)
- Face Mask ( Cover your face with face mask or anything else you like)
🌙 Night Skincare:
- Clean face thoroughly
- Aloe vera gel or light moisturizer
- Sometimes ice rub for cooling down tFhe skin
- Night face serum for moisture and glow
đź’Ş How I Manage Fitness Without Gym
I’m not into gym, but I still do basic movement to stay fit:
- Morning walk/stretching for 10–15 mins
- If I get time, I do pushups or squats at home
- On weekends, I try longer walks or light yoga
- Fieldwork walking itself helps with daily movement
🧠Mental Wellness Tips
- Listen to motivational podcasts during travel
- Take 5–10 min breaks between doctor visits
- I avoid scrolling social media too much — drains my mind
🧴 My Top Products (Budget-Friendly)
- Face wash – Garnier / B glow facewash ( Rely on pharma )
- Sunscreen – S blok gold spf 60 ( Rely on pharma )
- Moisturizer – Ponds Light Gel or Admist lotion ( Rely on pharma )
- Lip balm – Boroline or Nivea (small but important!)
- Face serum – Niacinamide or Vitamin c
🙋 Why I’m Sharing This?
Because I know many field reps (like me) want to look and feel good, but don’t have time or energy for complex routines. So this post is 100% from my experience — practical and field-tested.
“These routines are simple and easy to follow. So, to all the Medical Representatives reading this—please try to follow at least this basic routine. Take care of your skin, stay fit, and protect yourself from potential health issues in the future.”
💬 Let’s Talk!
Do you face similar challenges in field life?
Got your own tips? Drop them in the comments — I’d love to learn and improve too!