For four weeks you have been consistently working out – walking, swimming, playing racquetball, lifting weights, and visiting the gym. You feel you have overcome the barriers of lack of time and staying motivated, until you hit a major pot hole in the road. You will be traveling for the next week; attending a meeting out of town, on vacation, or visiting relatives and friends. Exercise is hard enough to find time for within the familiarity and comfort of your own home. So how are you supposed to find ways to exercise out there on the road? What can you do to stay on track? I’ve got several suggestions that have always worked for me and can work for you too.

First of all, plan to stay active while traveling. Failing to plan is planning to fail. This is a common mistake many individuals make. Take advantage of opportunities to engage in indoor and outside recreational activities. For example, visit the gym, take a walk, play outside with the kids, go for a swim, etc.

Always pack appropriate exercise gear. The right clothing choices can keep you warm and dry in the cold and wet, or cool in the heat. Don’t forget to pack a portable CD player or tape recorder, weights, and your favorite exercise music or tapes.

Call the hotel in advance to inquire about amenities. As a rule I try not to stay at facilities that do not have a fitness facility. However, sometimes this option may not be possible, so have a backup plan. If there is not a fitness facility, use your hotel room as your workout station. I hope you get the message – NO EXCUSES!!!

Now that you have a basic plan and necessary equipment, you may want to incorporate the following strategies to help you stay on track.

Get up early to exercise and energize your day. Use the gym, walk outside, or on hazy days walk the halls or climb the stairs in the hotel.

Select a roommate that is supportive of physical activity. My best friend and I have been roommates for 15 years. It is an expectation that we support and encourage each other to maintain our fitness routine and healthy eating while away from home. Yes, sometimes we do stray, but just knowing that I have someone to be accountable to helps me not go overboard. What you want to avoid is a roommate who gives you permission to splurge.

Exercise in your hotel room. Stretch or do some abdominal exercises while watching t.v. or tune in to a morning fitness program and move your body. Aerobic dance is also a great option.

Walk while waiting to fly. Buy the type of carry-on luggage that makes it easy to walk in the airport. For example, use a backpack or rolling luggage.

Consume a healthy diet. Try to avoid high fat, fast food selections. Choose low-fat dairy products, lots of fresh fruits and vegetables, limit snacks, and have water as the beverage of choice.

Here a thought to ponder:

There's really just one basic rule for exercising on the road: Do whatever you can, whenever you can, and however you can.

In a couple of weeks I would like to start sharing with our readers success stories from those of you who have changed your life by eating healthy and incorporating physical activity as part of your healthy lifestyle.

Our goal is to empower others to improve their health status.

Perhaps you or someone you know has made tremendous strides toward a healthy lifestyle. If you desire, write to us and tell us your story.

Mail your story to us at the following address: Attention: Christine Smith, P.O. Box 68 ; Goldsboro , NC 27530 . Please include your name and a contact number of how we may reach you.

Christine Smith is an Extension Agent in the Department of Family & Consumer Sciences with NC Cooperative Extension, NCSU.