Most of the big hotel chains have made major accommodations for those of us trying to stay heart-healthy. In a very real way, I find it easier to follow my program while away than while at home. After all, I’m the guest, and I get to have it my way.

It all starts with good planning. Find out what kind of exercise facilities the hotel has. Ask in detail, learning whether they have treadmills, exercycles, a lap pool, and so forth. Don’t accept vague answers. Great that they have that lap pool, but is it open at this time of year? Is it heated?

If you don’t get all the answers you need, ask to speak with the concierge if they have one. He or she is specially trained to provide such assistance. Perhaps there’s a health club near the hotel with reciprocal arrangements.

Pack your bag appropriately, including walking/running shoes, workout clothing and swim gear. Take enough for your entire stay.

Even if you stay at a hotel with absolutely no exercise equipment or access to any, you can still get a workout. Find out where you can go for a 30-minute run or walk. It’s a great way to see the sights.

What if it’s raining or the temperature is below zero? Still no excuse. Put on your walking shoes and head to the stairwell. Walking those stairs can be a really strenuous workout; in fact, keep close tabs on your heart rate, counting the beats regularly so you don’t overdo it.

Back in your room, get in your stretching exercises. This is a good time to know how to jump rope, since a rope takes so little room in your suitcase.

OK, let’s say the stairwell is locked, it’s raining outside, you can’t skip rope, there’s no exercise equipment or pool, and you want some exercise. Don’t despair. Take out a couple of hefty phone books and use them to step up and down, one foot at a time. Here’s the routine: right foot up, left foot up, left foot down, right foot down, left foot up, right foot up, right foot down, left foot down, and so forth. That’s the way doctors used to get the heart rate going when doing an exercise test in the days prior to treadmill testing. It really works.

You can also use those phone books as weights to do some resistance training in your room. Think of them as barbells.

Especially if I haven’t had a chance to do so prior to a flight, I really like getting a workout in as soon as I get into my hotel. It gets the kinks out, relaxes me, gets me into a mood and appetite for dinner and somehow seems to adjust my internal clock to that city’s time.

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Cardio & Blood/ Cholesterol

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