You’re Out The Door – Your Fitness And Health Don’t Have To Be
Tips on maintaining health and fitness on the go
By: Jessica Weidensall
Travel means visiting exciting locations, meeting new people and having adventures you will remember for a lifetime. Whether you’re traveling for work or pleasure, you’re bound to stay busy with activities. While your schedule may be up in the air, your health and fitness don’t have to be. It’s easy to stay fit and healthy on the road, the trick is to plan ahead.
Below are my top five tips for maintaining health and fitness on the go:
Tip 1 - Keep Moving:
It’s easy to feel a little helpless once you leave the familiarity of your local gym, neighborhood running route or favorite weight room. Facing the unknown is always more challenging than sticking to a normal routine. Call ahead to the hotel in which you will be staying to determine if they have a fitness center for guests. If the hotel fitness center isn’t an option, do an Internet search for local running trails or community swimming pools in the city you are traveling to. Walking, running and swimming are the easiest activities to keep up with on the road, as they do not require equipment or much space in the suitcase – just pack a pair of running shoes and a bathing suite! If neither of these are an option, concentrate on moving as much as you can. Whether it’s jumping jacks in your room or taking the stairs instead of the elevator, you will benefit from the aerobic activity.
Tip 2 – Order Wisely:
Regardless of the type of trip you are taking, chances are you will eat in restaurants the majority of the time. People tend to splurge on vacations and business trips, either to reward themselves or because they are entertaining clients. Decadent foods in moderation are ok, but too much splurging can get you into trouble. Instead of the fried appetizer, the main course of pasta in cream sauce AND the chocolate dessert, share the appetizer, choose something a bit smarter for the entrée and order an after-dinner treat for the entire table. Entrees with fruits, veggies and grilled meats are your best order options. Don’t be afraid to special order, order sauces on the side or to ask about the way a menu item is prepared. A few other tips: order water instead of soda, watch your portion sizes and avoid over-ordering because if it isn’t in front of you, chances are you won’t miss eating it.
Tip 3 – Bring Your Own Snacks:
Don’t leave the house without packing some healthy snacks. Some great options for travel snacks include whole almonds, granola bars, low fat string cheese, dried fruit, rice cakes and whole-wheat crackers, just to name a few. Regular snacking will help to maintain stable blood-sugar levels, which will improve your disposition and keep you feeling energetic. Having your own healthy snacks on-hand, will also reduce any temptation you might have for going through the McDonald’s drive-thru when hunger strikes.
Tip 4 – Watch Your Alcohol Intake:
I’m sure you’ve heard this before … consuming alcohol is consuming empty calories. If you plan to drink, choose your beverage wisely. Minimize calories by ordering a light beer (around 100 calories) or a glass of wine (80 calories for a white zinfandel) instead of a margarita (182 calories for on-the rocks and 246 calories for frozen). Remember to have a glass of water for each alcoholic beverage you consume. Staying hydrated will keep you feeling good on your trip.
Tip 5 – Add An Event To Your Travel Plan:
In the weeks and days leading up to your big adventure, do a little research to determine if there are any events you could participate in during your trip. Walking and running events occur most weekends and are very affordable, often ranging in price from $20.00 to $30.00. They also don’t require anything other than you and a pair of sneakers. You will meet your fitness quota for the trip, while making even more memories. Visit one of these helpful sites to find an event: The Running Network, Runner's World, Iron Girl and Road Runners Club of America.
Don’t ruin your trip by stressing over how many miles you’ve logged or calories you’ve consumed. Practice the tips above and do your best to keep moving, make wise food choices and enjoy yourself. Safe and happy travels!
