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。每個(gè)月我都會(huì)收拾行囊踏上旅途，不管是乘飛機(jī)、火車或者汽車。不論是去出差、探親還是度假，我總是面臨同樣一個(gè)難題——如何在旅途中保持健康呢？

1. Move Around！

到處走走！

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.

雖然搭乘飛機(jī)的旅客患上血凝塊的概率只有1/4500，你還是應(yīng)該盡可能多地在飛機(jī)上走動(dòng)，哪怕只是在走道上站一會(huì)兒（不過(guò)要等飛機(jī)到達(dá)合適的高度時(shí)），或者走去洗手間也好。如果你要轉(zhuǎn)機(jī)，別坐著（在飛機(jī)上已經(jīng)坐得夠久了），一定要在機(jī)場(chǎng)到處走走。到達(dá)目的地后，別忘了要鍛煉。不管是在酒店內(nèi)溜達(dá)、遠(yuǎn)足，還是放棄公共交通改用步行，只要你動(dòng)起來(lái)，就會(huì)感覺(jué)好很多。

2. Snack Smart.

自備健康零食。

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.

無(wú)論是在機(jī)場(chǎng)還是路途中，你都會(huì)路過(guò)無(wú)數(shù)快餐店。雖然它們可以為你提供便利，但卻不夠健康。我喜歡自己帶零食，并且把它們控制在每日卡路里攝入量范圍內(nèi)，每樣不超過(guò)100卡。在旅途中購(gòu)買食品時(shí)，我盡量選擇新鮮水果和蔬菜（它們不僅健康，并且富含維生素）。如果你餓壞了，除了快餐別無(wú)選擇怎么辦？那就選一些簡(jiǎn)單的東西（比如兒童套餐），而且不論吃什么，別撐著。

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.

由于飛機(jī)上濕度較低，我們大多數(shù)人都會(huì)感覺(jué)特別口渴。不想在機(jī)場(chǎng)花錢買水？那就隨身帶一個(gè)空瓶子，在飲水機(jī)上灌滿水再帶上飛機(jī)。運(yùn)氣好乘坐的航班提供免費(fèi)飲料！那就選擇飲用水吧。在白天旅行時(shí)一定要記得帶上水。水還可以幫助你在三餐的間隙不至于感到饑餓，這樣有助于你一天飲食健康。

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

雖然在旅途中你不得不脫離自己通常的舒適地帶，但盡量保持自己平時(shí)的健康法則依然很重要。祝你旅途愉快！