Vacations, long car trips and busy schedules can disrupt fitness routines. Whether traveling by car or plane, staying in hotels or with family, you can keep fitness a part of each day. Here are a few tips to make your vacation fitness friendly.

Sitting in a car for a few hours or many hours a day traveling to that great vacation destination can make you feel tired and stiff. Car trips also are notorious for eating the wrong foods with little physical activity. Try packing a small cooler with nutritious snacks. Pull off at rest stops and stretch by reaching for the sky. Take deep breaths. Spend a few moments walking around and seeing the sights.  Stretching every few hours will make you feel less worn. Here’s a game to play when traveling with your family.  At each stop, a different person names the activity. It might be jumping jacks or running around the car. It could be as simple as racing to the facilities.

Airline travel can have you calling the airport your new home. Why not pack gym shoes in your carry-on?  You’ve all seen the moving walkways. Don’t use them if time allows. There are many places to walk and stairs to take in most airports. When it comes to snack or meals, remember that many food vendors offer nutritious choices. Consuming fewer calories while being less active constitutes an important part of not gaining extra vacation pounds. Pack some healthy treats in your purse or backpack. Dried fruit, nuts and water offer good choices.

Many hotels and resorts offer fitness centers. Although your choices might be limited, any movement is better than nothing. Combine cardiovascular exercise — a treadmill or elliptical trainer — with strength training.

If your accommodations don’t offer a fitness area, exercise in your hotel room. Pack some resistance bands. They can be purchased at health clubs, a local retailer or online. Resistance bands are a great idea for strength training. You can wrap them around a bed post or door knob. Resistance bands come in different colors and widths. These differences affect the amount of stretch they allow for more or less resistance. Try them out to see which ones work for you. You can also use resistance bands by using your foot to step on the middle of the band — for an arm workout, for example.

You can’t pack weights in your suitcase, so fill disposable water bottles with water for a light weight workout. Be creative.

Many exercises can be performed on the floor with nothing but your own body weight for resistance. Push-ups offer a great upper body strength exercise and don’t require anything but you to perform. Sit-ups, leg-lifts and arm circles are just a few exercises that can be performed without any equipment.

Cardiovascular exercise is important when traveling.  Many vacations involve sightseeing.  Don’t under estimate the power of walking. Be sure to wear comfortable shoes, bring water and wear sunscreen. You can get more heart-healthy exercise by taking the stairs whenever possible.

By thinking ahead before your trip or vacation, you will be more prepared to keep your workout routine on schedule. No matter the plan or destination, you can exercise and eat right with just a little planning.