Hi! My name is Dani Gershon and I work part-time in the office at IDEAS.  The rest of the time, you'll find me in a gym, working as a certified Personal Trainer.  I love to help people stay active and live healthy lives! Here are some tips on how to do that while traveling.

It is important to make time for your health and allow it to become a part of your lifestyle every single day. I've learned that making an active lifestyle consistent in my own life helps me to be more accountable to my goals.  Being intentional about your health now can save a lot of time and money by preventing many health issues that can be caused by obesity or a sedentary lifestyle, such as coronary heart disease, cardiovascular disease, high blood pressure, diabetes, etc.

When going abroad, your entire lifestyle will change, but it is important to stay healthy and fit when there are no gyms around!  Numerous times I have been afraid of change in my schedule because I never knew if I would be able to make a healthy lifestyle work, but when I make it a priority, it always seems to still be possible.

I've found that the most convenient way to stay healthy is to incorporate it into daily living. For example, take the stairs whenever they are available or walk to the nearest market (or even to work if it's close!). Also, whenever you are carrying or lifting something heavy, engage the proper muscles. For example, when you are holding something in your arms, your muscles will be more challenged if you hold the item with a 90 degree bend in your elbow.  If you're feeling adventurous, try holding it over your head! For legs, it is vital to lift items in the squat position, engaging your legs, instead of lifting with the back. If the country has a vast array of landscape, then take advantage of it by gathering groups of friends and going on walks, hikes, runs and exploring as much as possible!

If there is limited room for activities, then there are plenty of exercises that can be done in a small amount of space in intervals. For example, jump roping, burpees (tutorial attached), high knees, planks, squats and sit-ups, balancing on one foot, jumping-jacks, one-leg kicks.  You can get creative by using anything around your house for extra weight and all of these exercises can be done at the speed that fits you. Do these exercises for a whole minute, take a 30 second break, and do another exercise for a minute. You can repeat this process as much as desired and change up the times for exercising and breaks, too!

Lastly, it is important to take advantage of the country's healthy foods. When I traveled to Uganda, Africa a few years ago, it was exciting for us to use the food that came from our own backyard, such as the bananas from our trees and the eggs from our chickens!  How much more organic can you get?!  If backyard food is not available, take advantage of venturing to the markets or asking locals for their suggestions on healthy-eating. Also, embrace the country's spices and teas because they can provide many antioxidants, omega-3's fatty acids, amino acids, minerals, vitamins, and promote fat-burning.  Living a healthy lifestyle can be done, even when you are traveling!

How do you stay healthy while traveling?

How to do a Burpee