1. Airports.
Getting stuck in an airport with long layovers or plane delays is no fun, but you can take advantage by getting in a little exercise. Your best bet is to walk the airport, avoiding the escalators and other short cuts throughout, and keep your arms going and your posture straight. If you have a ton of carryon luggage, find a locker and stash it there or take it with you to add some intensity to your walk. Some airports even have gyms available for the frazzled traveler, so take advantage of that. Most charge anywhere from $10 to $20 for the day.
2. On the Plane.
Is there anything more uncomfortable than the seats on an airplane? You can combat a stiff neck and back by getting up every thirty minutes or so and walking the length of the plane. While you're up, get the kinks out by lacing your fingers together and stretching them up and then in front of you while rounding your back. Try isometric exercises while you're sitting - squeeze your glutes 20 times, contract your abs and hold for as long as you can or do leg extensions if you have the leg room. Anything you can do to keep the circulation going will help reduce some of the aches and pains.
3. Hotels.
Many hotels have exercise rooms but, if they don't, they might have an affiliation with a local gym for a small fee. Ask your hotel manager about local health clubs and about any parks or trails close by. You can also use The Athletic-Minded Traveler to find the best places to exercise in your destination city. Don't forget, walking and running are great ways to explore the city and there may be local running clubs that offer ideas for different routes. Do a little research before you travel so you're prepared when you get there.
4. Eating.
Traveling can play havoc with healthy eating. From the questionable airplane food to the quick and yummy food at the airport (pizza, burgers, fries, etc.) it's easy to get off course. Then you have the temptation of new and exciting restaurants to try while you're at your destination. Try to bring easy, packable snacks for the plane (fruit, granola bars, etc.) and, when eating out, try to make at least one healthy choice for dinner. Instead of getting the double cheeseburger and the fries, pick the one you want the most and then get a vegetable and skip dessert.
Whatever your destination, a little advance planning can ensure that you stay on track with your exercise program. Oh, and if you're on vacation, forget about routines and sets and reps. Be active and have fun.
