It’s challenging enough to work out and eat right while on the road for business; but when you throw obstacles in the mix, like travel restrictions like baggage weight and size limits, layovers and tight quarters, it can get even tougher. So just how do you avoid the fitness and healthy-living pitfalls that travel can throw your way? You plan for success, that’s how!

Carrying On Carefully

For those of us who travel a lot, we know what a hassle checking bags can be. And with limits on how many ounces of liquids and toiletries you can take on a plane, it’s getting trickier and trickier. Even if you do check your luggage, you may be dealing with those hefty extra luggage fees! Instead of cursing the airlines because you didn’t have enough room to pack your weights, workout clothes or full array of products to keep you looking fresh, carry on a small bag and check just one bag so you can take your fitness gear with you. You just have to get creative.

You’ve probably already stocked up on smaller versions of your most-used toiletries, but you need to really scale it down to the essentials. Deodorant, a travel-sized toothbrush and toothpaste are musts, but those four tubes of lip gloss or multiple kinds of hair product? It’s all just extra baggage! A pair of tennis shoes is essential, but if they’re taking up too much room, tie them onto the side of your bag. Or, better yet, wear them to the airport and put a smaller pair of dress shoes in your bag. That way you can even squeeze in a brisk walk around the airport before your flight! As far as equipment goes, resistance bands take up little space and can even be tied on your bags. (I guarantee no one will mistake their luggage for yours!) And, if you’re carrying a laptop, put a workout DVD in your DVD drive. That way, whenever you have a few minutes to spare, you can fire it up and work out!

Surviving a Layover

If you’re stuck in an airport, don’t just pull up a chair and take a nap (unless you’re severely lacking in sleep - it is so important for good health!). Instead, lace up those shoes and go for a power walk around the terminal to scout out the healthiest eats for your next meal. And if you have bags to carry, just consider it extra resistance that increases your calorie burn! Be sure to also find out if the airport has a health club on site. Some airports actually have fitness centers or are connected to nearby hotels (like Embassy Suites!) that do. It may cost $10 or so for a one-time pass, but it beats spending the time with disgruntled travelers.

Making the Most of Space

There’s nothing worse than being stuck on the tarmac. But instead of just sitting there thinking about how late you’ll be for your meeting, use the time to work on increasing your flexibility. From your seat, you can stretch out your neck, back and shoulders. You can also extend your legs as far as they’ll go and flex and point your feet to stretch the calves and shins. You can even cross one leg over the other and gently lean forward to feel a stretch in your hip and glutes. And just a slight twist of the body from side to side is enough to make your back feel refreshed. Not only is it good for the body, it’s relaxing!

What’s your best trick for turning business travel restrictions into fitness opportunities?