Keeping fit while on the road

Traveling for holiday or business can be fun and exciting, but it can certainly disrupt your regular routine and your fitness efforts. Very often this is a drop-off point for even the most enthusiastic fitness participant.

Fitting in a workout on the road can be easier than you think. With a little bit of preparation and effort, you can maintain your health, your energy and your motivation during and after your trip.

While you're traveling.
If you're on a plane, do some light stretches or movement in your seat. If you are able, get up and walk up and down the aisle periodically. This is particularly important for flights exceeding 3 hours. Your circulation slows down when you sit for long periods of time which can end up contributing to stiffness, swelling and fatigue.

If you're traveling by car, stop every couple of hours to get out and move. Take a short, brisk walk. Do some stretches that reverse your driving posture like opening up through the chest or leaning back. Hip flexors get very tight when you drive, so try to do stretches and movement that lengthen the front part of your hips.

Once you arrive at your destination, take a brisk walk for at least 15 minutes. This is a great way to start to acclimatize yourself to your new environment, but it will also get you out in the fresh air and promote circulation. A walk can help stretch out and relax muscles that get tight when you travel which may also help you sleep better.

At your destination.
If there is no exercise room, ask at the front desk for a list of local fitness clubs. Quite often hotels that don't have fitness facilities will have a discount arranged with a club close by. Another growing trend is for hotels to have fitness resources you can use in your room including fitness videos, travel workout or yoga kits or personal trainers that will take you through a workout outside or in a conference room.

If you prefer to do your own workout, set yourself up for success by planning ahead with a few small accessories that make you feel more like exercising. Pack a skipping rope or your favourite exercise video. Resistance bands are also a great option as you can do a total body workout and they don't take up much space. You can head to the stairwell and do a mini circuit alternating body weight exercises or your resistance band with flights up and down the stairs.

If you don't have the time or the energy for a full workout, keep a 5-10 minute time frame during your day to do something physical – some calisthenics, stretching, climbing the stairs or a brisk walk. Even a small block of time will help you to mentally maintain your fitness routine so that you can more easily return to your regular program once you get home.

Eating – an important part of the equation.
When you travel, you will likely end up eating out more than usual. This can often be a time when you fall prey to temptation – the decadent desserts on a menu or the pastries and sweets served at a meeting. Remember it's also an opportunity for you to have a healthy treat. Order a fresh fruit tray. It's often served with fruits you don't always have at home and certainly with a more elaborate presentation than you would likely do for yourself.

To avoid high fat snacks when you're on the road, stop at a local grocery store and pick up some healthy options that are easy to carry including pre-cut vegetables, fresh fruit, nuts, whole grain cereal or low fat snacks or bars.

Most people thrive on routine. If you can keep even a portion of your fitness routine while you're traveling it makes it so much easier to get back to your program upon your return. It's definitely worth that extra effort.