By Barbara A. Brehm, Ed.D.

We rely on force of habit to support our healthful lifestyles. Our routine gets us to the fitness center, helps us choose nutritious, low-fat meals and helps us cope effectively with stress. Anything that disrupts our routine, such as travel, vacations, holidays and even visitors, can send that lifestyle into a tailspin. While a week or two away from exercise probably does little harm, it's discouraging to feel that hard-earned improvements are being reversed. When travel plans are on the horizon, why not plan to take advantage of the change in routine to reaffirm your commitment to a healthful lifestyle?

Plan ahead

It's not enough to tell yourself, “I'll try not to overeat” or “I will try to walk every day.” Most people need more concrete guidelines. Think about where you will be. How will you cope with too much food? How, when and where will you exercise? Write up a specific plan. Some people find it motivational to share this plan with an instructor, trainer or partner.

Record your progress while you're on the road

Once you have a plan, design a simple form or use a calendar to record your workouts and other behaviors (food in-take, for example). Keep your log in a convenient place where you'll see it every day.

Anticipate and plan for potential difficulties

As you make travel plans, hope for the best but be prepared for problems that inevitably arise. For example, if your plan is a daily walk outdoors, what will you do if it rains? Take along a raincoat or be prepared to use the exercise machines at the hotel. Having anticipated problems, you will be less likely to throw in the towel when challenges arise.

Get support from family, friends and coworkers

Let your family, friends or those you are traveling with know about the importance of your exercise program. Business travelers may be able to recruit coworkers for an early morning walk or workout during which they can plan the day. Vacationers can try to get family and friends involved as exercise partners or as a support system to provide a temporary release from childcare or other duties.

Try to find environments that support a healthful lifestyle

When making vacation plans, consider options that offer opportunities for enjoyable physical activities. Most cruises and resorts provide exercise facilities and classes. Campers can select locations with beautiful hiking or biking trails. Headed to the coast? What's better than a walk along the beach? If children will be along, figure out a way to be active as a family; take along bikes, strollers, child carriers or whatever is needed for mobility. Business travelers may be able to select a hotel that offers at least an exercise machine or two.

Do all you can to stay healthy

Catching a cold can really upset an exercise program, not to mention make you feel lousy. Somehow it's easier to get sick while traveling. Perhaps jet lag, sleep loss, dehydration and exposure to new germs impose excess stress on the immune system. Do what you can to avoid getting sick. Wash your hands frequently, drink plenty of water, get enough sleep, avoid drinking too much alcohol and take your vitamins.

Use exercise to manage the stress of traveling

Travel means change, and change, even positive change, is a form of stress that requires some adjustment. Travel presents new situations that require problem-solving ranging in difficulty from simple, like ordering from a new menu, to complex, like losing your wallet. Everyone knows that physical activity is one of the most effective stress-management techniques around. When things do not go exactly as they should, you may be tempted to skip your workout because you're feeling stressed. If this happens, remind yourself that exercise will help relieve those feelings of stress and improve your problem-solving ability so you can better cope with the inevitable challenges and opportunities of travel.