Fitness on the Road

When you take a trip, you remember your itinerary, your toothbrush and three pairs of clean underwear. But do you remember to pack your sound eating habits and workouts as well?

Healthy habits travel more easily than you think. Here are our best tips for staying fit on the road.

If you're staying in a hotel: Always pack an exercise band (a wide elastic rubber band designed for resistance training) and a jump rope. They'll come in handy if you can't get to the gym. You can also do exercises in your hotel room that don't require any equipment, such as push-ups, squats, crunches, lunges and dips. Ask the hotel concierge for maps and walking routes of the area. Carry healthy snacks like carrots, fruit, raisins, crackers and bottled water to help you resist the macadamia nuts, Chee-tos and other minibar temptations.

For gym workouts: Call the hotel ahead of time and ask about fitness centers in the area. Many hotels now have gyms on the premises, and most gyms allow you to buy day passes. Bring a copy of your workout routine so if there is a trainer available you can get some help translating your routine to the equipment that's available. You may need to schedule an appointment ahead of time. Don't forget to pack your workout clothes, sneakers and bathing suit. For a special treat that will help you relax and reduce the stress of traveling, schedule a massage.

In the air: When you book your ticket, ask for a low-fat or vegetarian meal; almost all airlines now take special orders at no extra cost. Forgo dinking alcohol and caffeine and avoid high-sodium snacks (pretzels, peanuts, bloody Mary mix, V-8 juice) to minimize dehydration. Get up at least once an hour to stretch and walk around. It may annoy your neighbors -- especially if you have a window seat -- but it will do wonders for decreasing muscle aches, joint stiffness and swelling. Use extra pillows (usually stored in the overhead bins) for neck and lower back support.

In the car: Take frequent breaks at rest stops to get out and stretch your back and legs. Bring some soothing, anti-road-rage tunes along for those times you're stuck in heavy traffic. Get plenty of rest before you hit the road so you can remain alert and resist the urge for a caffeine fix. Stock up on good-for-you goodies so that you can motor past those high-cost, high-fat fast-food joints that tempt you on the trip.

The No-Equipment, Do-Anywhere Workout

Do 1 to 3 sets of each exercise, 8 to 15 repetitions per set.

Push-ups: Keeping your body straight, balance yourself on your palms and the tops of your thighs, just above your knees. Bend your elbows to lower your body toward the floor until your upper arms are parallel with the floor and then push yourself back up. If those are too challenging, you can also do push-ups off the wall or dresser or the edge of a sturdy chair.

Squats: Stand with your feet hip-width apart with your hands on your hips. Bend your knees as if you are sitting down in an imaginary chair that's directly behind you. Stand back up without over-straightening your knees.

Lunges: Straddle your legs a stride's distance apart. Slowly bend your knees until you are in a kneeling position with your knees not quite touching the floor. Don't look down, and don't allow your knees to shoot out past your toes. Return to standing.

Dips: Sit on the edge of the desk or sturdy chair and place your hands on either side of you next to your buttocks (fingers facing down). Slide yourself off the seat and support yourself just with your hands. Slowly lower yourself by bending your elbows until your upper arms are parallel to the floor, and then press yourself back.

Crunches: Lie on your back with your knees bent, feet flat on the floor and hip-width apart. Place your hands behind your head without lacing your fingers together, and round your elbows slightly inward. Curl your middle body up and forward until your head, neck and shoulder blades clear the floor. Hold a moment before lowering again.

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