Fitness far from home: exercises for the frequent flyer: travelers who want to continue their exercise regimen on the road know success is related to good planning. The axiom is almost a cliche--those who fail to plan, plan to fail.

Barbara A. Brehm, associate professor of exercise and sport studies at Smith College in Northampton, Massachusetts, believes it's not enough to set vague exercise goals such as "I'll walk everyday." She says most people need specific guidelines indicating how often, when, and where they'll exercise. "Write up a plan," Brehm advises. "Some find it motivational to share this plan with an instructor, trainer, or partner."

Steve Richards, a registered nurse and military officer, is nearly fanatical about his exercise routine. "Rain or snow, hot or cold, I jog three miles Monday, Wednesday and Friday. I lift weights Tuesday and Thursday. I take the weekend off."

That's why, when Richards knows he'll be out of town, he plans ahead. "I check with the hotel to see if they have an exercise room. Then I ask what equipment they have. I've been disappointed more than once, expecting a full weight-circuit or several treadmills, only to find the place had nothing but an old, beat-up stair-stepper."

Freelance writer Doug Bushong circumvents the equipment issue entirely. "Developing a workout system that doesn't require special equipment is the key to maintaining good continuity in your workout program." Dependence on machines, he says, provides too many excuses not to exercise when away from home.

A Growing Trend

Exercise enthusiasts have touted the health benefits of regular exercise for a long time. And a growing number of Americans are listening. In a 2003 survey, more than thirty percent of respondents said they work hard to stay fit. More than 32 million American households (one-third of all homes) own home exercise equipment.

For many people, sticking with a fitness routine on familiar turf is fairly simple, but when they're out of town for business or on vacation, maintaining that routine can prove problematic. Sight-seeing into the late evening, lack of access to equipment, or weariness after a day of meetings are some of the reasons travelers prefer to sit on the bed in front of the television instead of pedaling a stationary bicycle. Carol Cassara, a communications consultant and senior vice president for a consulting firm in Florida and California, knows from experience. "You really have to be committed."

There's good medical reason to be committed. The American Heart Association (AHA) advises: "Persons of all ages should include physical activity in a comprehensive program of health promotion and disease prevention." The AHA fists a variety of low-to-moderate-intensity activities proven beneficial to good health and quality of life when performed regularly, such as walking, hiking, stair-climbing, resistance training, jogging, bicycling, swimming, racquetball, basketball, and 'touch' football." How regular is regular? Typically 30-60 minutes, at least four times a week.

Getting Right To It

As soon as fitness coordinator Paula Chastain gets to her hotel room, she drops her luggage on the bed and heads out the door for a jog or a walk. "It's a great way to unwind, get a little exercise, and figure out where everything is." If she's stuck in meetings all day, she walks around the building during breaks. "Not only does the fresh air clear my head, but I also avoid high-calorie snacks and treats."

Jessica Jacobson often travels internationally. "In many developing countries, it's difficult to find exercise facilities, and jogging is not [culturally] appropriate, especially for a single woman." So she walks as much as possible. "I avoid using transportation and try to walk to my destination. I look at it as a way of seeing the city better, saving money, and getting exercise."

If the hotel area is of questionable safety, an alternative to jogging outside is to turn your hotel room into a mini-gym. Freelance writer Abigail Esman almost always exercises in her hotel room whether or not there's a facility available. She packs workout DVDs and audiotapes in her luggage and recently purchased a set of Aquabells--dumbbells and ankle weights that fill with water. They pack flat, tip the scales at only 26 ounces when empty, but weigh up to 16 pounds per dumbbell when filled with water.

Body-builder Maki Riddington believes workouts that take place primarily in a hotel room should target maintenance of muscle tone and strength. "Body-weight exercises should be the central theme of the routine." Part of his travel routine includes pushups, squats with some luggage in hand to add extra resistance, and overhead presses with the luggage. Sit-ups with or without luggage resting on the chest, and "crunches" help round out his on-the-road fitness program.

What about repetitions? Maintain the same reps on the road as you do at home. If you grind out four sets of thirty sit-ups and fifty pushups, do the same on the road. The key, Riddington says, is to stimulate the muscle groups as close to the intensity as regular workouts at home.

A resistance band or jump rope also make light but useful additions to your luggage. And don't forget your bathing suit. If the hotel has an onsite pool, swimming laps is a great way to work up a sweat (yes, you sweat while you swim) and wash away the day's stress.

Another great workout is to run the hotel stairs. But be careful about using new muscle groups. Richards warns, "Once, when I was away and didn't want to jog during a thunderstorm, I ran the stairs inside the hotel. Six flights. Up and down, for thirty minutes. It about killed me. I didn't think I was using a different set of muscles than I use running, but I was. My legs felt like they were on fire for days afterward."

Eating Right Matters, Too

Besides wreaking havoc on exercise routines, business trips and vacations also offer the perfect excuse to overeat or make poor food choices. It's easy to rationalize and give in to high-fat, high-calorie foods served in many restaurants. But experienced travelers know the combination of minimal exercise and poor nutrition can combine to guarantee an exhausting road trip. Better choices include salads, fruits, and broiled or baked foods.

And don't forget to prepare for the plane flight. An alternative to airport food is to pack healthy snacks or sandwiches. Nuts, fresh fruit, whole-grain crackers and low-fat, high-protein sandwiches will keep you from grabbing a burger and fries at the airport food court.

Julia Rosien, senior editor of ePregnancy magazine, speaks from experience. "If you load up on carbs and fats too much, you feel lethargic and not yourself. I'm not an advocate of low-carb diets, but moderation is the key. If you change your diet when you're away, your whole system gets messed up, and you end up feeling like a slug. Vacations may be about relaxing, but there is a big difference between chilling out and sleeping because you feel too bloated to do anything else."

Rosien also hits the water bottle as much as possible, starting her day with an 8-ounce glass before breakfast. "If I'm worried about the local water supply, I buy bottled. Without water everything feels off."

"A lot of people use travel as an excuse not to work out," Esman says. "It's a lousy excuse, and it only leaves you coming home feeling tired and disappointed in yourself. In fitness, when you cheat, you only cheat yourself."

Travelers have good reason not to cheat themselves. Who wants to feel sluggish or out of sorts on a trip? Don't leave home without a plan to include exercise and proper nutrition in your itinerary. As Richards, Bushong, Rosien, and thousands of other travelers discovered, doing so Hill stoke your motivation, ensuring your fitness program stays on track and on target.

Richard Maffeo writes on health topics from Gales Ferry, Connecticut.