I travel a lot. Each month， I pack up my suitcase to hit the road， whether it could be by plane， train， or automobile. Whether it could be for work， for family， or for a vacation， I always find myself with the same problem—how to stay healthy and fit while traveling？

我常常旅行。每个月我都会收拾行囊踏上旅途，不管是乘飞机、火车或者汽车。不论是去出差、探亲还是度假，我总是面临同样一个难题——如何在旅途中保持健康呢？

1. Move Around！

到处走走！

Though only about 1 in 4，500 airplane passengers develop a blood clot， you should still make every effort to move around on the plane， just standing in the aisle （once youve reached the proper flying altitude） or by taking a walk to the lavatory. Have a layover？ Instead of sitting （youll be doing plenty of that on the plane）， make sure to walk around the airport. Taking a road trip？ Make plenty of stops to move around. Once you get to your location， dont forget to do exercise. Whether it is working out at your hotel， taking hikes， or for going public transport to walk， youll feel much better if you get in some activity.

虽然搭乘飞机的旅客患上血凝块的概率只有1/4500，你还是应该尽可能多地在飞机上走动，哪怕只是在走道上站一会儿（不过要等飞机到达合适的高度时），或者走去洗手间也好。如果你要转机，别坐着（在飞机上已经坐得够久了），一定要在机场到处走走。到达目的地后，别忘了要锻炼。不管是在酒店内溜达、远足，还是放弃公共交通改用步行，只要你动起来，就会感觉好很多。

2. Snack Smart.

自备健康零食。

While at the airport or on road trips， youll pass countless fast food restaurants. Though these seem like a convenient option， theyre not the healthiest. I like to pack snacks that are within my calorie budget for the day and 100 calories or under each. When traveling and purchasing food， I try to opt for fresh fruit and veggies （not only healthy， but also packed with vitamins）. Is fast food the only option if youre famished？ Stick to something simple （like a kids meal） and whatever you do， dont supersize.

无论是在机场还是路途中，你都会路过无数快餐店。虽然它们可以为你提供便利，但却不够健康。我喜欢自己带零食，并且把它们控制在每日卡路里摄入量范围内，每样不超过100卡。在旅途中购买食品时，我尽量选择新鲜水果和蔬菜（它们不仅健康，并且富含维生素）。如果你饿坏了，除了快餐别无选择怎么办？那就选一些简单的东西（比如儿童套餐），而且不论吃什么，别撑着。

3. Drink， Drink， Drink！

喝水，喝水，喝水！

Due to low humidity on planes， many of us can find ourselves feeling thirstier than ever. Dont want to pay for water at the airport？ Bring an empty bottle in your carry on to fill at a water fountain and carry on the plane. Lucky enough to be flying an airline with complimentary beverage services！ Opt for water. Make sure when traveling on day trips to carry water with you at all times. Water will also help you to be able to stay full between meals so that you will eat healthier throughout the day.

由于飞机上湿度较低，我们大多数人都会感觉特别口渴。不想在机场花钱买水？那就随身带一个空瓶子，在饮水机上灌满水再带上飞机。运气好乘坐的航班提供免费饮料！那就选择饮用水吧。在白天旅行时一定要记得带上水。水还可以帮助你在三餐的间隙不至于感到饥饿，这样有助于你一天饮食健康。

Though you will be out of your normal comfort zone， its important to stick to your regular regime as much as possible. Happy traveling！

虽然在旅途中你不得不脱离自己通常的舒适地带，但尽量保持自己平时的健康法则依然很重要。祝你旅途愉快！