Work out, don't wimp out, on the road

By Thurston Hatcher
CNN

(CNN) - The grueling flight, the agonizing layover, the interminable conference with clients -- they're all tempting excuses for collapsing on the hotel bed and skipping your workout routine. But that doesn't mean they're good ones.

"People think that because they're away they can't keep up their regular fitness regimen and sometimes people give themselves permission not to do their regular regimen," says Mark Sullivan, editor of Fodor's "Travel Fit & Healthy."

"It's really easy to fall into that trap, but it's also pretty easy to stay active while you're on a trip."

That means doing a little advance planning, particularly bringing the equipment you need to exercise -- whether it's a swimsuit or a racket or running shoes.

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"If you don't bring your exercise gear, you're not going to exercise," he says.

Peg Jordan, a registered nurse and editor of American Fitness magazine, recommends bringing along some sort of rubber-soled shoes, so even if you can't go for a long run, you can at least get a walk in.

Cardio-creativity

You can always find ways to work exercise into your day, experts say, even at the airport.

Stroll through the terminals instead of hopping on the moving sidewalk, Sullivan says. Walk around to the conference center instead of taking a shuttle. Take the stairs instead of the elevator.

"All of these things make you feel better and keep you a little more active and alert," he says.

Sullivan also recommends stretching before a long flight.

"You're going to be stuck in your seat for a long time. It will really make you feel better if you find a quiet corner in the airport and do some stretches," he says.

Some airports, including McCarran International in Las Vegas, Nevada, even have their own fitness centers. Others can be found in adjacent hotels.

Hotels, in fact, increasingly are being equipped with exercise rooms, but check to make sure yours will have one as you make your reservation.

But even if the hotel doesn't have a workout room, it might have an arrangement for its guests to work out at a local health club. Just ask about its hours of operation to make sure you'll be able to use it, Sullivan says.

And barring that, you can always seek one out on your own (Travelers can learn more about gyms and fitness classes by calling the Aerobics and Fitness Association of America at (800) YOURBODY).

In-room exercise

You can also get some good exercise in your room. Weights may be a little unwieldy in your luggage, but elastic exercise bands are effective for a light resistance workout.

Some hotels even provide the equipment for you. The Omni hotel chain gives guests on request its "Get Fit Kit," which contains two dumbbells, bands and an exercise mat. And many hotel rooms have VCRs, so you can bring along your favorite aerobics video.

As you may recall from your junior high gym class, some classic exercises require no special equipment.

"I'm really for old-fashioned calisthenics, and I really think they need to get into vogue," says Jordan, who suggests a routine including 20 pushups, 20 crunches and 20 side leg lifts.

If that doesn't appeal to you, do some yoga. If you're into Pilates, find out how you can simulate a few of the exercises without the regular equipment.

If you're planning to run, ask the hotel clerk or concierge for tips on nearby parks or jogging routes. But in an unfamiliar city, it's best to stick to daylight hours and populated areas.

Eat well

Even if you do get in some quality workout time, you can blow it if you devote mealtime to burgers and sausage biscuits. Fortunately, healthier eating options are becoming more readily available on the road.

"I am seeing really great little fast-food restaurants for the first time," Jordan says. "I couldn't get over the selection that was suddenly available in airports that wasn't available five years before. I think there is a way to eat healthy on the road."

Just in case, have a backup plan for those airports heavy on artery-clogging fare.

"I make sure I bring along some kind of snack I can eat in the airport so I don't have to be at the mercy of the airport food court," Sullivan says.

While you don't want to vegetate on your journey, you also don't want to overdo. It you're truly jet lagged or feeling a huge amount of stress, give yourself a break and rest, Jordan says.

And your fitness goal on the road needn't be a 7-minute mile or bulging biceps.

"I'm not saying you're necessarily going to advance your fitness conditioning," she says. "Maintenance is what you're striving for."