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Whether you’re a regular road warrior or only pack your bags occasionally, you can stick to your fitness routine while traveling for work. It just takes a little planning to reap the benefits (like less stress and better sleep) of sticking to your fitness routine. Try these five simple tips to maintain your workout program on the go:

Pack the essentials
Before your trip, take a few minutes to research your hotel. Does it have a pool? A gym? If not, look into whether there are are nearby fitness facilities or running trails and pack accordingly. Your travel workout “must haves” might include:

  • Athletic shoes
  • Workout clothes
  • Swimsuit
  • Jump rope
  • Resistance bands
  • Travel yoga mat
  • Headphones

Take advantage of tech
Whether you want to break a sweat on a long run or wind down with a sun salutation, many fitness apps offer on-demand workouts that can be completed when it’s convenient. Check out apps like Skyfit ($9 per month), which is geared towards travelers and provides guided workouts using minimal equipment. Yoga Studio ($4.99) is a great option for yogis on the go and offers hundreds of classes for all levels. Don’t forget about YouTube – turn on your laptop and explore countless workout channels for routines you can do in your hotel room.

Put it on your calendar
When you arrive at your destination, set the tone for your trip by working out. It’ll feel good to get moving after a long flight or drive, even if you only have time for a brisk walk or some light stretching. If that’s not possible, schedule time for your next workout and treat it as an important appointment. If a 30-minute swim or five-mile run is noted on your calendar, you’re more likely to treat it like a business meeting instead of hitting the snooze button in the morning or turning on the TV after a long day.

Work out first thing in the morning
Travel (whether for business or pleasure) throws off your schedule. From adjusting to a different time zone to attending last minute work dinners, your routine is thrown for a loop. Don’t let extra activities or appointments stand in the way of your workout – get it done first thing in the morning.

Listen to your body
Travel can be exhausting. If you’re jet-lagged, feeling worn down from all-day meetings or sluggish from a week of eating hotel food, it’s OK to make your workout lighter than usual. Although you may be tempted to skip your workout altogether, don’t. Exercise (even light to moderate) can reduce stress, anxiety and feelings of low energy. So, lace up your shoes, power up your playlist and feel good about sticking to your healthy habits while on the road.

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