How to stay fit on vacation

Exercise tip
When your schedule is really packed, sneak in 10 minutes of activity whenever possible, says O'Connor. Head for your room and do 10 minutes of jogging in place, jumping jacks or skipping, or put on the music channel and dance for a few songs; walk three or four blocks and return; or run up several flights of stairs. Try to do a 10-minute activity two or three times a day.

Rx for jet lag
When it's 4 a.m. back home but 10 a.m. when your plane touches down, exercise can help. It increases oxygen to your body, which helps you feel better and restores your energy. Vanderburg recommends travellers do 20 minutes of light cardiovascular exercise (a walk, a jog or a ride on a stationary bike) after settling in.

Go for goals
Don't worry if you can't work out every day. Most active people can maintain their fitness level with two cardiovascular workouts and two mini strength workouts a week, says Vanderburg.

Don't forget to count walking, if you're walking more on your trip than you do at home. Walking is great for beginners, of course, but it can also be great fitness maintenance, says O'Connor. If it's not safe to run or walk outside, she suggests you climb stairs -- as long as they're well lit and safe -- for 20 minutes.

Be safe when you run
Ask your host or hotel concierge if it's safe to run in the area and if he knows any good routes. If not, contact a local running store or visit Run the Planet for suggested running routes in various cities.

As an added safety measure, let someone know when you head out for a run, and carry ID, a cellphone and a map.

Class act
If you're motivated by fitness classes, check on the Internet before you leave or in the Yellow Pages when you arrive for a club that has pay-as-you-go yoga, Pilates, spinning or aerobics sessions, which range from about $15 to $25 per class. Ask about child-care services as well.

If the class is easier than you're used to, increase the intensity by, say, biking harder or raising your legs and arms higher, says O'Connor. “If it's too hard, take it down.”

Helen Vanderburgs's 35-minute hotel gym workout
• Warm up with five minutes of light-intensity cardio, such as walking or marching on the spot.

• Do at least 20 minutes of more intense cardio on a treadmill, stationary bike or other cardio machine.

• Do a five-minute full-body resistance-training workout that includes squats, lunges, pushups, abdominal curls and back extensions. Don't worry about how many you do, says Vanderburg. Repeat each exercise for one minute using a two-counts-up and two-counts-down rhythm. Use free weights, flat band or tubing to add resistance to squats and lunges (hold free weights or put tubing under both feet during squats and under the front foot during lunges) and abdominal curls (hold free weights or put tube or bands around feet).

• To cool down, stretch all the muscles you have worked, including hamstrings, hip flexors and chest. Hold each stretch for at least 20 seconds.

Pool workout
• Find out if there's an adult swim or a time when the pool is relatively quiet and suit up then.

• Do your water workout for at least 30 minutes (jog in the shallow end or swim the crawl or breaststroke).

• Stretch large muscles after you swim.

Room workout
• Bring your own DVD and work out in your room, if possible. Some hotels, such as the Westin Group, have a workout routine on their in-house television channel.

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