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I travel a lot. Each month, I pack up my suitcase to hit the road, whether it be (quite literally) by plane, train, or automobile.
我常常旅行。每個月我都會收拾行囊踏上旅途，不管是乘飛機、火車或者汽車。
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?
不論是去出差、探親還是度假，我總是面臨同樣一個難題——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 undo. 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.
我曾經(jīng)把旅行當成擺脫健康習慣的一個借口，但隨后發(fā)現(xiàn)這樣對健康造成的損害是很難恢復的。后來我逐漸明白，其實只需要一點小小的努力，我就可以在享受旅行的同時保持體形而且不生病，而且當我結束旅行回到正常生活時依然感到很快樂。
1. Move around!
1.到處走走！
Though only about 1 in 4,500 airplane passengers develop a blood clot (npr.com) you should still make every effort to move around on the plane, whether it be just standing in the aisle (once you’ve reached the proper flying altitude) or by taking a walk to the lavatory. 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 forgoing public transport to walk, you’ll feel much better if you get in some activity.
雖然搭乘飛機的旅客患上血凝塊的幾率只有1/4500，你還是應該盡可能多的在飛機上走動，哪怕只是在走道上站一會兒（不過要等飛機到達合適的高度時），或者走去洗手間也好。如果你要轉機，別坐著（在飛機上已經(jīng)坐得夠久了），一定要在機場到處走走。如果你是自駕游，那就多停幾站多走走。這也是在路上發(fā)現(xiàn)美景的絕好機會！到達目的地后，別忘了要鍛煉。不管是在酒店內溜達、遠足，還是放棄公共交通改用步行，只要你動起來，就會感覺好很多。
2. Snack Smart.
2.自備健康零食。
While at the airport and on road trips you’ll roll past countless 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 opt for fresh fruit and veggies (not only healthy, but also packed with vitamins!). Fast food the only option and you’re famished? Stick to something simple (like a kids meal) and whatever you do, don’t supersize.
無論是在機場還是路途中，你都會路過無數(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，每樣不超過100卡。在旅途中購買食品時，我盡量選擇新鮮水果和蔬菜（它們不僅健康，還富含維生素）。如果你餓壞了，而除了快餐別無選擇怎么辦？那就選一些簡單的東西（比如兒童套餐），而且不論吃什么，別撐著。
3. Stay Germ Free.
3.遠離細菌。
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!
想要完全避免細菌是很困難的，但你絕對不想結束旅行回到家就生病，甚至在旅途中就病倒了。自帶消毒濕巾。它的用處可大了，可以用來在飛機上清潔座椅，也可以幫你在酒店里收拾爛攤子。隨身攜帶抗菌免洗洗手液或紙質肥皂，以免公共衛(wèi)生間的肥皂用完了。最重要的一點是，堅持你的維生素養(yǎng)生法則，保證攝入足量的維生素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 complimentary beverage 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.
由于飛機上濕度較低，我們大多數(shù)人都會感覺特別口渴。不想在機場花錢買水？那就隨身帶一個空瓶子，在飲水機上灌滿水再帶上飛機。運氣好乘坐的航班提供免費飲料？那就選擇飲用水吧。在白天旅行時一定要記得帶上水。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, it’s 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的健康法則依然很重要。祝你旅途愉快！
