Written by: Henry Moore

For those who travel often, finding time to workout can be difficult. Not only do you have a busy schedule, it can be hard to find a safe, effective place to get in some exercise that won’t break the bank. Women, especially, often have a hard time finding the right place to get fit during a period of travel when they are alone.

Fortunately, there are several simple ways you can workout while traveling, as well as several tips that will help you stay safe while you do so. The key is to look for ways to get active that are a bit outside the box. When you’re away from the comforts of home, it’s important to make an effort to use what you have to achieve your goals. Staying active and fit even while you’re traveling will help you stay motivated and can improve your mood, keeping you on top of all the things you have on your plate.

Here are some of the best tips on how to get started.

 Take the stairs

When you think “workout” you may picture going for a run or joining a class, but in fact, you can get in a quick workout several times a day if you know where to look. Taking the stairs at a brisk clip rather than riding in the elevator and parking at the back of the lot so you’ll have a little further to walk are two great ways to get in some extra activity when you’re staying at a hotel. Packing smart — including a jump rope or resistance band in your luggage, for example — will give you a quick way to workout and relieve boredom in your room.

You can also take advantage of the hotel pool to swim some laps or use their gym to get in a quick workout when your schedule allows. Just remember to let someone know where you are in the hotel, keep your phone with you at all times and refrain from going out to your car alone at night.

Download a pedometer app

Downloading a pedometer app can help you keep track of your steps all day and will motivate you to get in a few extra if you’ve had a particularly inactive afternoon. You can also invest in a bracelet that tracks your steps, heart rate and blood pressure, which can be particularly helpful if you have health issues. For more tips, click here.

Eat well-balanced meals

Eating well-balanced meals isn’t always easy when you’re on the road, but relying on fast food or ordering from room service can bog you down after a while. All those carbs and empty calories can drain your energy and pack on the pounds, so make an effort to book a hotel room that has a small kitchen area where you can prepare simple but healthy meals, or look for restaurants that offer vegetarian meals, salads and whole grains.

Stay hydrated

It’s important to remember to stay hydrated while you’re traveling, so pack a large, reusable water bottle that you can carry with you everywhere you go. This will make it easier to keep track of how much you’re drinking and will keep you feeling good even on your busiest days.

Staying healthy while you’re traveling doesn’t have to be overwhelming or difficult. If you create a good plan before you leave, you’ll be prepared for workouts, eating well and maintaining your body’s needs no matter how busy you are working or sightseeing.