As we get further and further into the new season, most people will begin to think about their physique. Let’s face it; it’s hard to stay fit while traveling. You may not be able to make it to a gym, or there’s too much to do and no time to work out. So how can you keep in shape in a foreign place? Here are some helpful things to remember while trotting the globe to stay in good shape and maintain a healthy mindset. 

Breathe. I know it sounds silly, but if you’re stressed from business or a long flight, it is always important to keep calm in your daily activity. Simply calling your attention to the cadence of your breath will tell you whether or not you are holding in tension; it is the already-tense muscle that cannot contract. In other words, a state of tension will make it more difficult to deal with whatever else may come up. 

Stretch. I never considered how important and easy this is, but regular stretching can help maintain your athletic ability through periods when you are unable to do any routine exercises. The great thing about stretching is you can always do it alone in a hotel room and just about whenever you have time. It can help you relax at the end of a long day or get you energized for the next.

Think. Be smart about the way you exercise or move throughout the day. If you stoop to pick something up, are you lifting with your legs or your lower back? How is your posture when walking or sitting? If you do have time for a workout, in place of lifting, consider some quick cardio exercise. It is this type of exercise that will give you the stamina needed to walk around a foreign city or run for a flight. I’ll never forget when I started running how convenient it was to be able to run a short distance when needed, say back to the car after forgetting something, and not work up a sweat. Also, think about what you consume: The way you eat affects the way you feel. Don’t forget to stay hydrated, too. If you’re exerting yourself throughout the day, even if it isn’t necessarily due to athletic activity, you’ll have to give your body what it needs.

If you have to make concessions to your athletic routine while abroad, it is the most important and necessary kinds of exercise that will get you through your trip. Even when you get back home, keep these three things in mind while you’re getting in shape this season.

— Tom Smith, intern