Exercise regimen fit for travel

TINA TUCCI AND KATE ANDERSONWellness Attention, business (and leisure) travelers: Sometimes your gym doesn't have a branch in Fargo. Other times, you'd rather squeeze your lucky pillow into your carry-on than pack a pair of tennis shoes. And with all the running around, commuting and shuffling into and out of hotel rooms, who really has the time or resources to work out on the road?

You do, that's who. Keeping up a fitness regimen while traveling requires more than discipline; it also requires a little creativity. Think Chuck Norris meets MacGyver.

Here are some tips for staying healthy when you're retrieving buckets of ice and using tiny bars of soap:

Think like a local: Odds are your destination has a park with hiking trails and jogging paths, or at the very least, even a safe set of stairs you can work out on. If you're staying in a big city hotel, pester the hotel concierge for a solid sidewalk exercise route, or even better, ask where the hotel gym is located. Also, Google Maps now has walking maps so you can get from point 'A' to 'B' by burning calories and saving cab fare.

Bring your own workout: Stuffing 50-pound dumbbells in your duffel bag is just dumb, especially when all you need is a jump rope, which is a great form of cardio you can fit in anywhere, anytime. You might also consider packing an exercise resistance band, and mixing in some push-ups and crunches, which only require your own body weight. (Exercises for resistance bands can be easily found online.) Of course, it's one thing to have the right equipment, but another to have a plan. Be sure to review your vacation itinerary or business travel plans and allocate 20 to 60 minutes a day for exercise, because it's easy to get distracted when you're on the road.

Postcard pointers: Don't lose your head when you're in some exotic and exciting location . . . or in Rochester, N.Y. Write down these basic health tips on a postcard now and mail them to your home away from home in advance:

• Be sure to hydrate. Travel can be stressful, sweaty stuff. Be sure to drink plenty of fluids even if you're crammed into an airplane seat for eight hours.

• Practice proactive snacking: Bring some healthy treats from home or a local market so you're not forced to chow down on rest stop cuisine, or worse, 17 mini bags of pretzels a mile high in the sky.

• Pick your plate carefully. One of the best parts about traveling is sampling the regional cuisine, but be sure to balance these occasional indulgences with low-calorie meals in between.

Enjoy your trip, and remember: One apple and a quick run to the end of the block and back won't make up for a week of lounging and overeating. But it's not a bad start. Tina Tucci and Kate Anderson are trainers at PartnerMD, a Richmond-based medical practice specializing in concierge-style primary care and executive physicals. To learn more, call (804) 237-8282, email or visit http://www.partnermd.com.