How can you stay in shape on the road when you won’t have regular access to a gym, bicycle, pool, even a jogging trail?

Once, after returning on a transpacific flight from a Christmas vacation, I planned to stay in Tokyo for two days.

I arrived on December 30th and stayed out all night for New Year’s, checked out of the hotel after stumbling back in the morning, and then continued to be awake all day until an express 8-hour midnight train to Kyoto to look at some temples.

Unfortunately, I was so exhausted after that train ride that I slept for the duration of my stay in a youth hostel near the train station, slurping ramen and watching DVDs in my few waking hours.

The moral of the story? Don’t travel too hard.

This is advisable for any number of reasons, including the danger of getting drained and unable to function at an optimum physical level.

By forcing myself through all-nights and an unreasonable travel schedule, I not only ensured I would be unable to complete my itinerary, I also drained myself of the ability to do anything spontaneous along the way.

But how to stay in shape on the road when you won’t have regular access to a gym, bicycle, pool, even a jogging trail? Here are 5 tips for keeping fit on the road.
1. Run

Although there may not be a trail, there’s always some place to run if you know where to look. Large lakes are your best bet for a paved, level path, but feel free to speed through the countryside at 5 mpm (minutes per mile, you rookies) and startle those just leaving the house.

A useful website (better than Google maps, I think) can help you chart as-the-crow-flies distances across the globe: Gmaps Pedometer.

Incidentally, if you don’t have room to pack a pair of running shoes and live near open fields, barefoot running is better for your bones and form. Just watch out for sharp objects.
2. Play Ultimate Frisbee

For some reason, ultimate clubs seem to be a global standard for expats. Naturally, there are other choices available to you, but none quite as widespread (probably because it’s a simple team sport requiring the least massive equipment).

Reach out to your local expat community to inquire about meeting times.
3. Find Fitness Centers

Gyms can be expensive no matter where you are, and chances are you don’t want to be tied to a six-or twelve-month membership.

See if your area has a YMCA. If you’re in a small town, try to negotiate a decent per diem rate; better yet, make friends with the owner.

Otherwise, it’s a better idea to save your money and effort: instead of bench presses, have someone sit on your back while you do pushups; bring a small hand weight with you for arm workouts; take advantage of your environment by rock climbing, kayaking, or doing martial arts…you get the idea.
4. Sample Local Flavor

Cubicle life might be stable and comfortable, but now that you’ve chosen to travel, to break the mold, so should it be with how you decide to keep fit every day. Open your body to new possibilities.

Tai Chi in the parks of Peking. Caber tossing in Scotland. Climbing the steps of Aztec temples and Egyptian pyramids (if you care to bribe the authorities).

No one is saying you can’t return to a regular 90 minutes on the weight, 30 minutes of aquajogging, and 17.5 minutes of stretching – just seize what is available to you on the road.
5. Stay Away From McDonalds

Just before I arrived in Japan, I weighed 200 lbs (in a good way… and yeah, a little fat too) and went to the gym regularly. Within a few months, I dropped down to 180 lbs and developed more lean muscle.

Why? The Japanese diet is one of the healthiest in the world. If you’re passing through Narita Airport at some point during your Asian travels, take a moment to just look around. Notice anything unusual?

There are hardly any obese people in Japan. This is in sharp contrast in many American airports. I believe the healthy Japanese diet is due to two differences in cuisine: smaller portion size and less butter and grease.

With fewer familiar western-style dishes in Japan, I experimented with a variety of healthier foods and came to love the local cuisine.

Bottom line

Keep track of your pace while on the road. For anyone who lives an active lifestyle, traveling for long periods of time isn’t always ideal.

Once you’ve had a taste of what it means to be in shape and reach your physical peak – strength, high metabolism, stamina, speed, agility - you start to wonder how you could have lived any other way.

What are your ideas for staying in shape while traveling? Share your thoughts in the comments!

Turner Wright is a marathon runner first, an adventurer second, and a writer through it all. He has a BS in Aerospace Engineering from the University of Texas at Austin, and currently lives in Kagoshima, Japan. Check out his blog, Keeping Pace in Japan.
   當(dāng)你沒(méi)有常規(guī)的方法來(lái)實(shí)現(xiàn)上健身房，騎自行車，游泳，甚至是慢跑時(shí)，怎樣做到在乘車旅行時(shí)保持健康呢？

我曾經(jīng)在一次過(guò)完圣誕節(jié)假期從太平洋彼岸回來(lái)之后，又計(jì)劃到東京去待了兩天。

我12月30日到后在外面度過(guò)了新年之夜，早上才蹣跚著來(lái)到旅館登記入住。然后我一直沒(méi)睡著，直到乘上了8個(gè)小時(shí)車程的開(kāi)往東京參觀寺廟的特快火車。

不幸運(yùn)的是，下火車之后我已經(jīng)筋疲力盡了，以至于我呆在那里的時(shí)間里都是在青年旅社睡覺(jué)，在我少數(shù)醒著的時(shí)間里我就做做禱告或看一些視頻光盤。

這個(gè)事情說(shuō)明了一個(gè)什么道理呢？那就是我們不要在旅行中太過(guò)辛苦了。

這個(gè)道理在很多時(shí)候都是可取的，包括筋疲力盡后不能以最好的身體狀況來(lái)旅游帶來(lái)的危險(xiǎn)。

在迫使我自己徹夜未眠和遵循了一個(gè)不合理的行程安排后，我想我不僅完成不了我的旅行了， 而且在途中我也耗光了我自己的精力。

那么當(dāng)你沒(méi)有常規(guī)的方法來(lái)實(shí)現(xiàn)去健身房，騎自行車，游泳，甚至是慢跑時(shí)，怎樣做到在乘車旅行時(shí)保持健康呢？這里有5點(diǎn)能幫助你做到。

1. 跑步

如果你知道你要去的方向，你就不會(huì)因?yàn)闆](méi)有小路而無(wú)處可跑。大型湖泊最好地為你提供了平坦的小路，但是你可能會(huì)在穿過(guò)鄉(xiāng)間時(shí)不自覺(jué)地加快速度到5英里每分鐘，同時(shí)也會(huì)為你離住所很遠(yuǎn)而吃驚。

Gmaps Pedometer是一個(gè)很有用的網(wǎng)站（我認(rèn)為比谷歌好），它能幫助你記錄穿過(guò)地球的直線距離。

順便說(shuō)一句，如果你沒(méi)有足夠的空間塞進(jìn)跑鞋，而你又住在空曠的地方的話，赤腳跑會(huì)對(duì)你的骨骼和形體更加有好處。但是要小心一些尖利的東西。

2. 玩極限飛盤

由于一些原因，極限俱樂(lè)部對(duì)移居外國(guó)的人來(lái)說(shuō)就像是一個(gè)全球的標(biāo)桿。當(dāng)然，你也可以有其他的選擇，但是并不是很普遍存在的（原因可能是它是一個(gè)需要最少裝備的簡(jiǎn)單團(tuán)隊(duì)運(yùn)動(dòng)）。

著手去打聽(tīng)你當(dāng)?shù)匾泼裾呱鐓^(qū)的運(yùn)動(dòng)會(huì)時(shí)間吧。

3. 尋找一個(gè)適當(dāng)?shù)闹行?/p>

無(wú)論你身處何地去健身房都是價(jià)格不菲的，而你也很可能不會(huì)愿意讓6個(gè)月，甚至12給月的會(huì)員資格把自己套牢。

觀察你附近的區(qū)域是否有基督教青年會(huì)。如果你在一個(gè)小城鎮(zhèn)，就試圖協(xié)商到一個(gè)入會(huì)的好價(jià)格，如果能和所有人做朋友那就更好了。

除此之外，這里還有一個(gè)能為你節(jié)約錢和精力的好方法：當(dāng)你做伏地挺身時(shí)，不要用長(zhǎng)凳，而是讓一個(gè)人坐在你的背上;在做手臂運(yùn)動(dòng)時(shí)捆上一個(gè)重量適中的小物品；利用好你攀巖，皮筏，或練習(xí)武術(shù)的環(huán)境。。。你了解到這個(gè)想法了吧。

4. 體驗(yàn)當(dāng)?shù)仫L(fēng)情

臥室生活是安定而舒適的，但是既然你選擇要去旅游，暫停這樣的生活，那你就應(yīng)該下決心每天如何做才能保持將康的身體。來(lái)開(kāi)發(fā)你身體的新潛能吧。

比如在北京公園里的太極，在蘇格蘭的擲木樁，在阿芝克臺(tái)人廟宇上和埃及金字塔上的爬階梯（如果你賄賂當(dāng)?shù)卣�府的話）�?/p>

沒(méi)有人說(shuō)你不能從常規(guī)的90分鐘的負(fù)重，30分鐘的慢跑和17.5分鐘的拉伸練習(xí)中恢復(fù)過(guò)來(lái)­­——你只要抓住你乘車旅行中可用的機(jī)會(huì)就好了。

5. 遠(yuǎn)離麥當(dāng)勞

在我到達(dá)日本之前，我體重為200英鎊（狀態(tài)良好，或者有一點(diǎn)偏胖），也經(jīng)常到體育館健身。在幾個(gè)月的時(shí)間里，我體重就減少到180英鎊，也練出了不少肌肉。

這是為什么呢？日本的飲食習(xí)慣是世界上最健康之一。如果你在亞洲的旅行中經(jīng)過(guò)成田機(jī)場(chǎng)，環(huán)顧一下四周，看看有什么不尋常。

在日本很少有非常肥胖的人。這與在美國(guó)的很多機(jī)場(chǎng)有著鮮明的對(duì)比。我相信日本健康的飲食主要?dú)w功于烹飪中的兩點(diǎn)不同，那就是分量小和黃油油脂少。

在日本少量的不正式西方菜肴中，我用很多健康的食物做了個(gè)嘗試，也開(kāi)始喜歡上當(dāng)?shù)氐氖澄锪恕?/p>

底線

在旅途中保持自己的步伐。對(duì)每個(gè)有著積極的生活方式的人來(lái)說(shuō)，長(zhǎng)時(shí)間的旅行并不是很理想。

一旦你嘗試了所謂的保持健康的方法和達(dá)到你體力的頂峰——力量，高速新陳代謝，耐力，速度，和敏捷——你就會(huì)開(kāi)始驚嘆你曾經(jīng)怎么會(huì)有過(guò)那樣生活方式。

你對(duì)在旅途中保持健康有什么樣的想法嗎？請(qǐng)?jiān)谧⑨屩泻臀覀兎窒怼?/p>

Turner Wright 首先是一個(gè)馬拉松運(yùn)動(dòng)員，然后是一個(gè)探險(xiǎn)家和作家。他在Austin的高級(jí)艙房大學(xué)里有航空和航天工程，目前他居住在日本的鹿兒島.檢查這個(gè)博客，讓他在日本并進(jìn)齊驅(qū)。