How to keep fit and healthy on the road

Even the most disciplined exercisers face fitness hurdles when traveling: from varied schedules to unhealthy foods to the lack of fitness equipment. Nonetheless, experts say that maintaining a healthy lifestyle is absolutely possible while traveling.

“The key to successfully traveling and maintaining the familiarities of home is recognizing potholes and working to avoid them. Whether a consistent is upholding a conservative bedtime, writing, reading, fitness or healthy eating, you can actually return from your next trip with more discipline than when you left,” says Tom Seddon, chief marketing officer of Extended Stay America.

No matter where your travel leads — you can stay healthy with these savvy tips:  

• Plan ahead: Set the foundation for fitness success by packing workout essentials like lightweight sneakers. Many hotels now provide laundry facilities for guests. Use this to your advantage and cut down on packing active wear. Download or bring favorite workout podcasts or DVDs. Designate ideal workout times and create reminders on your mobile device.

• Pack right: Accept the challenge of weight resistance while skipping the need for dumbbells with feather-light equipment such as jump ropes, resistance bands and ankle weights. These full-body workout additions take up less space in your suitcase than a hairdryer.

• Fill the fridge: If you’re going to be away for a longer period of time, consider staying at an extended stay-style hotel or an accommodation with a kitchen or small fridge. Stop by the grocery store before checking in. Having your own food can cut down on excess calories. Stock up healthy snacks and non-perishables or pick up supermarket shortcuts to prepare nutritious meals in the room.

• Get fresh air:  Try booking a hotel near a park or recreational area. A brisk walk or run is great way get pumped for the day’s activities or help unwind from a busy day. Download your favorite running app to keep track of your route and distance.

• Get Zen: Yoga is a quiet and relaxing way to unwind, stay flexible and gain strength. If you don’t have room for a yoga mat in your suitcase, use a towel. Practice your favorite yoga and Pilates poses and moves in the comfort of your room.

• Pack light: When you use your own body weight, no equipment is required to get your heart rate up and work your muscles. Start with a short warm-up of jogging in place, high knees, burpees or jumping jacks. Depending on your fitness level, complete 10 to 50 reps of pushups, alternating lunges, dips, squats and sit-ups or crunches. Repeat the circuit two or three times, trying variations of each exercise and incorporating plyometric movements to keep the circuits fresh.

To learn more about amenities offered in an extended stay-style hotel, which can make maintaining your fitness goals easier, visit www.ExtendedStayAmerica.com.

Reinitiating a lapsed fitness routine is a lot harder than maintaining one all along. The next time you leave town, bring your healthy lifestyle along with you.