Everyone needs a vacation (even if it means the occasional high-calorie treat or missed workout). The problem arises when these splurges go from occasional to common. Tight schedules, limited options, and unfamiliar territory make it easy for travel to derail your fitness routine. Take control and plan ahead using the following tips:

1. Dress accordingly. Exercise opportunities on the road won’t do you much good if you are unprepared. If your business attire doesn’t allow for athletic footwear, invest in a comfortable pair of dressy shoes. Rubber-soled dress shoes or stylish flats can make all the difference. At the very least, carry your athletic shoes in your carry-on. Stick with a comfortable and presentable outfit so you can walk the terminals during a layover. The same preparation tips stand for road trips. A quick walk around the parking lot at the rest stop will stretch the legs and burn a few calories.

2. Make space for exercise essentials. Be sure you leave space to squeeze in fitness essentials. An exercise band or tube will fit in the outside pocket of your bag for hotel-room strength training. Consider a pair of tennis shoes specifically for travel that will smash or bend for easy packing. Fill a baggie with mixed nuts and dried fruit, energy bars, and fresh fruit for emergency snacks to make unhealthy options less tempting.

3. Use airport time wisely. Fitting in exercise during long layovers is getting easier. San Francisco International Airport has a yoga room and other airports such as Minneapolis-St. Paul International Airport have well-marked walking paths designated throughout terminals. Fitness centers located in hotels within or near airports often offer day rates for travelers.

4. Carefully weigh your food options. Convenience stores and gas stations may be the easiest place to stop while on the road, but they can be a nightmare for a healthy eating plan. Instead, visit the nearest roadside farm stand or follow the signs to the Farmer’s Market to find fresh produce to provide healthy fuel. For meals, skip the fast food and stop by a supermarket for a prepared salad or healthy sandwich.

5. Explore local markets on foot. Visiting a market during your travels combines a learning opportunity, exercise, and healthy food into one adventure. Set out on foot if the market is nearby — every extra step counts. Take advantage of the fresh produce and meals for a healthy breakfast, lunch, or snack.

6. Book an active excursion. Make a natural attraction part of your itinerary (where you are sure to do some hiking). Go on a bicycle tour. If you enjoy road races, look for upcoming events at your destination. Local fitness studios may have active weekend retreats or a boot camp class that you can join during your trip.

7. Use technology to your advantage. Apple Fitness+ and Peloton classes are available online and provide a solution for exercise when confined to a hotel room. Use your laptop or tablet to stream an in-room workout. Many apps provide strength-training moves or yoga poses to do in the hotel when you are short on time and ideas. And of course, continue logging your food and exercise with MyFoodDiary.

8. Get enough rest. Travel can leave you sleep-deprived and unable to get the recommended seven to nine hours of sleep for adults. Lack of sleep can result in weight gain. When you are exhausted from being on the road, prioritize sleep. Continue to choose healthy foods, but it may be wise to skip a workout when your schedule causes exercise to compete with sleep. Plan to get back to your exercise routine once you return home. But remember, exercise can improve sleep patterns if done at least three hours before bedtime. If you are having trouble sleeping on the road, a workout may help.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.