I travel a lot. Each month, I pack up my suitcase to hit the road, whether it be (quite literally) by plane, train, or automobile¹.

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。

Whether it be for work, for family, or for a holiday/vacation, I always find myself with the same quandry--how to stay healthy and fit while on the road?

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？

I used to use traveling as an excuse to get out of my healthy habits, but learned the hard way that damage like that is hard to undo². I have since learned, that with little effort, I can stay in shape, not get sick, and enjoy traveling, as well as be happy when I get back to the reality of every day life.

我曾经把旅行当成摆脱健康习惯的一个借口，但随后发现这样对健康造成的损害是很难恢复的。后来我逐渐明白，其实只需要一点小小的努力，我就可以在享受旅行的同时保持体形而且不生病，而且当我结束旅行回到正常生活时依然感到很快乐。

1.Move around!

1.到处走走！

Though only about 1 in 4,500 airplane passengers develop a blood clot³ (npr.com) you should still make every effort to move around on the plane, whether it be just standing⁴ in the aisle⁵ (once you've reached the proper flying altitude) or by taking a walk to the lavatory⁶. Have a layover? Instead of sitting (you'll 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. This is also a great opportunity to check out an attraction on the way! Once you get to your location, don't forget to factor in exercise. Whether it be working out at your hotel, taking hikes, or forgoing⁷ public transport to walk, you'll feel much better if you get in some activity.

虽然搭乘飞机的旅客患上血凝块的几率只有1/4500，你还是应该尽可能多的在飞机上走动，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。如果你是自驾游，那就多停几站多走走。这也是在路上发现美景的绝好机会！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.

2.自备健康零食。

While at the airport and on road trips you'll roll past countless⁸ fast food restaurants. Though these seem like a convenient option, they're 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 opt⁹ for fresh fruit and veggies (not only healthy, but also packed with vitamins!). Fast food the only option and you're famished¹⁰? Stick to something simple (like a kids meal) and whatever you do, don't 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，还富含维生素）。如果你饿坏了，而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.Stay Germ Free.

3.远离细菌。

It's hard to avoid germs completely, but the last thing you want to do is come home from a trip sick or worse, get sick on your trip. Bring disinfecting wipes with you. They come in so handy from wiping down your seat on the airplane to even cleaning up messes at hotels. Carry antibacterial gel or paper soap for occasions when a public restroom is out of soap. Most importantly, stick to your vitamin regimen and make sure to get plenty of vitamin c!

想要完全避免细菌是很困难的，但你绝对不想结束旅行回到家就生病，甚至在旅途中就病倒了。自带消毒湿巾。它的用处可大了，可以用来在飞机上清洁座椅，也可以帮你在酒店里收拾烂摊子。随身携带抗菌免洗洗手液或纸质肥皂，以免公共卫生间的肥皂用完了。最重要的一点是，坚持你的维生素养生法则，保证摄入足量的维生素C！

4.Hydrate, hydrate, hydrate.

4.喝水，喝水，喝水。

Due to low humidity on planes, many of us can find ourselves feeling thirstier than ever. Don't 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 complimentary¹¹ beverage¹² services? Opt for water. Make sure when traveling on day trips, etc. 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, it's 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！