If you’re traveling for work these days, make sure to keep your fitness goals in mind.

Your itinerary could include early-morning sales calls, late-day business meetings — and also long lunches, late-night meals entertaining clients and even follow-up work at night in your hotel room.

Research from the American Council on Exercise says that exercise increases alertness and productivity and also boosts moods — which can create a better mindset for business travel.

While you’re traveling, fitness experts say you don’t need fancy gyms, pricey equipment or an abundance of free time to incorporate fitness into your business travel schedule. To make sure get some exercise in while you’re away, try these smart tips.

1. Use the hotel’s amenities if you can

Aim for a hotel with a gym, a pool and one that’s in a pedestrian-friendly location.

You can swim laps in the pool, use cardio equipment and do weight-training in the fitness center and walk around the area where your hotel is located.

One traveler makes sure to book a hotel with a fitness center.

As a fitness professional who travels to certify trainers around the country, Cary Williams, CEO of Boxing & Barbells in Santa Monica, California, said she does her best to book a hotel with a gym when she’s traveling.

However, if you can’t find a hotel that offers all these amenities — don’t worry.

“If there is not a gym or the gym is closed, there are plenty of exercises you can do in your room without equipment,” Williams said.

Also, to get your steps in, skip the elevator and use the stairs, she advised.

2. Do an in-room workout

The best plan, said Williams, is to set your alarm an hour earlier while out of town so that you have at least a good 30-45 minutes to get in a workout.

She recommends an interval type of workout with about six exercises: three body weight exercises and three cardio-types of exercises.

If you’re unable to use your hotel’s fitness center, then there are many exercises you can do on your own in the hotel room.

“Find a timer app on your phone and set it for 45 seconds of work time and 15 second rest time between exercises,” she said.

Williams curated an example of a room workout. She said each of the following exercises should take six minutes (aim for five rounds): squats; knee ups (high knees in place); push-ups; jumping rope (bring you own); lunges; and sit-ups.

Plus, you can add some weights to your workout if you have your own, or you can use dumbbells from the hotel’s gym.

3. Explore your surroundings

Chelsea Cohen, co-founder of SoStocked, in Austin, Texas, said fitness is a vital part of her daily routine. When she is traveling for work, her goal is to ensure the same.

“Exploring keeps me fit,” said Cohen. “Each business trip comes with a new opportunity to explore and indulge in exciting activities.”

She added, “Whenever I’m in a new city, I make sure that I walk around a bit whether it’s for shopping or finding a good restaurant.”

Cohen said she prioritizes taking a walking path to her work meetings.

“This helps keep my body in motion,” she said. “The best thing is that walking keeps my mind off the usual workouts and gives me the much-needed exercise without needing to carve extra time for it.”

Outside work meetings, pack a pair of sneakers and walk the area to learn about the new city and explore.

4. Embrace technology

As CEO of Brooklyn, NY-based MediaPeanut, Victoria Mendoza said she frequently travels for business; technology has helped keep her on track in terms of her fitness and health.

“I have recently learned to incorporate technology into my own fitness regimen,” she said.

She uses several apps to help her with calorie counting, measuring calories burned during exercise and daily activities — and also measuring her daily steps and monitoring her exercise activities.

“Some of these popular apps are Fooducate, Strides, MyFitnessPal and Fitbit aside from the health trackers in my phone,” she added.

Also, Mendoza said she’s hired virtual fitness trainers who monitor her fitness activities and plan her workouts at least twice or three times a week, even while she travels for work.

“Setting aside an hour for a virtual fitness trainer session allows me to not stray from my fitness goals and correctly do my workouts, even with limited machines.” She said the virtual trainers come up with “exercise plans depending on the location and time and space that I have at my disposal.”

5. Cycle your way to health

Jarelle Parker, a Silicon Valley personal trainer in Menlo Park, California, suggested booking a bike tour around a new city.

“This is a great way to meet people and to be adventurous by exploring a new environment,” she said. “It’s also a great way to incorporate fitness into your travel.”

She mentioned that Washington, D.C., Los Angeles, New York and San Diego “have amazing bike tours for fitness travelers.”

With beautiful pine trees, picturesque villages, and top-notch beach clubs, Ibiza is a top destination in the world.

Ibiza is among the top tourist destinations in the world, inviting DJs from all corners of the planet to play at nightclubs, chic beach clubs, and pool parties recognized globally. With beautiful pine trees embracing the sea, picturesque villages full of charm, top-notch beach clubs, and accommodations in paradise, this place is truly magical. Ibiza is the spot to enjoy a laid-back atmosphere while exploring its vibrant fashion – and street markets, as well as incredible sunset views by the sea. Now, one may wonder about the best time of the year to explore all the beautiful sceneries in this fine destination. The best and the worst time to explore Ibiza depends on one’s travel goals; what they are looking to experience. Here is the best (&worst) time to visit Ibiza.

May-October

May through October is the time when the weather in Ibiza is splendid, making it the perfect time to visit for a good weather. These months are not just the best time to visit for the weather but are also perfect for sightseeing. This is the time when the party scene in Ibiza is at its most impressive, and many visitors travel to experience the world-recognized nightlife. Temperature rise up to an average of mid-80s in July and August, and declines in October to an average of mid-70s. A beach-focused vacation is enjoyable when the temperature is pleasant enough to allow swimming. During July through August, the average temperatures are 26 degrees Celsius, making it the most appropriate moment to visit the beach.

Travelers looking to visit only to soak up in the sun can explore Ibiza from May through October. Best time for festivals? Yes, May through October is still the season for festivals in Ibiza, as most of the remarkable events take place at this time. Ibiza International Music Summit starts in late May – and features concerts with performances from international superstars. The event is followed closely by Ibiza Rocks taking place in mid-June, the same as the annual gay pride festivities. Ibiza Jazz Festival runs for three days, and is hosted in early September, and then comes the Ibiza Light Festival in October.

• Key Events: Ibiza Rocks (May), International Music Summit (May), Moda Adlib Fashion Show (May), and Festes de la Terra (August)

Visiting Ibiza In May

May is the transition from winter to summer, meaning travelers can experience cold temperatures, and pleasant weather, sometimes temperatures rising above 20 degrees. Since May is accompanied by cold temperatures sometimes, beach lovers can enjoy almost empty beaches. In May, the cost of services, including accommodation, airlines, and attractions are still lower than in the peak summer months.

The annual Medieval Festival occurs in the second week of May in Dalt Vila. In a way, May is one of the best months to visit and explore Ibiza.

• Why May is the best time to visit: fewer crowds, events, lower prices
• Why it is the worst time to visit: Cold temperatures at times, less partying

Visiting Ibiza In June

Tourism jumps to another level in June, with beach season beginning and all the super clubs in the islands reopen, and events follow. Temperatures get warmer in June, with water remaining cold. The prices are average, not as favorable as in May, and a significant number of travelers move around the island.

• Why June is the best time to visit: warmer temperature, events, average prices
• Why June is the worst time to visit: cold water – is not favorable for a beach vacation

Visiting Ibiza In July

July is the high season and Ibiza is in full swing! It is the time when beaches receive the largest number of visitors, nightclubs are lively. This is the perfect month to visit Ibiza for travelers looking for beautiful people and the most impressive beach vacation. The only drawback of visiting in July is, that one won’t be able to escape crowds and high prices in services. The weather in July is extremely hot and dry.

• Why July is the best month to visit: Full beaches, vibrant nightclubs
• Why it is the worst time to visit: Inflated cost of services, crowds

Visiting Ibiza In August

August is almost the same as July. Still the peak season, this is the time when Ibiza receives the highest tourism. The seawater is warm, the temperature is hot but still splendid, and the prices of services are the highest at this time of the year. Some people believe that it is the best time to visit and explore Ibiza.

• Why August is the best time to visit Ibiza: Splendid weather, nightlife
• Why it is the worst time to visit: Crowds, the highest prices, the hottest month

Visiting Ibiza In September

Beach lovers and those visiting for sunny days have up to September to enjoy their time in Ibiza. The high season ends after Mid-September, so prices are still higher in early September. Splendid weather and party life are the main draws at this time. In mid-September, things start to calm down slowly, and the temperatures drop bit by bit. At this time, travelers can visit the beach, and enjoy the sun, and the peace as crowds have gone down.

• Why September is the best time to visit Ibiza: Good weather, nightlife, fewer crowds
• Why September is the worst time to visit: High prices till mid-month

Visiting Ibiza In October

Traveling to Ibiza in October is almost the same as in May. The nightlife and the beach season are coming to an end. The weather is also changing, with temperatures continuing to drop slowly by slowly. While some days, travelers may experience splendid temperatures, there are a few days that the weather will be the opposite. Visiting Ibiza in October is never an option for travelers looking to enjoy sunbathing and hot night parties.

• Why October is the best month to visit Ibiza: Lower prices, no crowds
• Why it is the worst time to visit Ibiza: No partying, the temperature is not splendid

November-April

November through April is the low season, and all the partying and clubbing are out of the city. Temperatures at this time of the year fluctuate with an average ranging from the 40s to 50s. Although travelers will struggle to find accommodation, a club, and a restaurant to dine at, especially in December through February, some good deals are guaranteed where they’ll find a hotel.

• Key Events: Patrimoni Gastronomic Festival (February), Semana Santa (March-April), Ibiza Half-Marathon (April).

May through October is the best time of the year to visit and explore Ibiza since travelers have so much to experience; nightlife, events, splendid weather, and sightseeing.

Drinking juice has quite a complicated history. While some health gurus try drinking juices to “detox the body,” others say juice is packed with too much sugar, and drinking too much of it can negatively affect your long-term health. However, in many cases, drinking a portioned about of certain types of 100% fruit juice can actually benefit your health in many ways by providing your body with necessary vitamins and antioxidants—and cranberry juice is definitely one of them.

Plus, it’s not just for women! While drinking cranberry juice is a popular suggestion for womanly health, there are other incredible effects for all people to benefit from. Here are a few that will likely convince you to grab a bottle on your next grocery run. Then, for even more healthy drinking tips, check out our list of the 5 Best Juices to Slow Aging.

1. Cranberry juice is rich in antioxidants.

Along with being nutrient-dense and filled with vitamin C, cranberry juice is also known to be a great source of antioxidants.

“[They are] well-understood to be one of nature’s superfoods containing tiny bioactive compounds called polyphenols which have been shown through more than 50 years of research to provide numerous health benefits,” says Audrey Perkins, Senior Manager at Ocean Spray with a Master’s in Nutrition.

A report from Advances of Nutrition proves that cranberry bioactives can positively affect “blood pressure, glucose metabolism, lipoprotein profiles, oxidative stress, inflammation, and endothelial function.” Cranberry juice, in particular, is a powerful way to get antioxidants. A study from The American Journal of Clinical Nutrition found cranberry juice consumption can improve the health of those with coronary artery disease.

2. Cranberry juice can help UTI health.

If your mother ever told you to drink cranberry juice for your womanly health, she wasn’t wrong. This juice can, in fact, positively affect your urinary tract health, decreasing your risk of developing infections.

“The unique combination of polyphenols found in cranberries have anti-adhesion properties that can help prevent certain bacteria from sticking within the body and help maintain urinary tract for UTI health,” says Perkins.

Another study from the American Journal of Clinical Nutrition evaluated women who drank 8 ounces of cranberry juice a day and found it reduced their risk of recurring UTIs by 40%. The FDA soon followed with a recommendation for women to consume cranberry juice regularly.

According to Perkins, following that study’s recommendation and consuming at least one 8-ounce serving of cranberry juice a day—such as the Ocean Spray® Cranberry Juice Cocktail—can help reduce the risk of recurrent urinary tract infections in healthy women.

3. Cranberry juice can decrease oxidative stress.

“The powerful oxidative stress-reducing properties of cranberry polyphenols have been shown to reduce risk factors associated with cardiovascular disease and help with heart health,” says Perkins.

A study from the British Journal of Nutrition confirms, stating the consumption of cranberry juice for study participants over a 60-day period resulted in improved cardiovascular risk factors due to the cranberry’s oxidative properties.

4. Cranberry juice can benefit gut health.

Lastly, according to Perkins, research suggests the consumption of cranberry products can also help to maintain a balance of good bacteria in your gut—which is important for decreasing the risk of developing all kinds of diseases including metabolic diseases, cardiovascular disease, immune and endocrine disorders, cancer, bone disease, Alzheimer’s, and more.

One animal-based study from Gut shows the positive benefits of polyphenol-rich cranberry extract, which positively benefits the microflora population in the gut and reduced intestinal inflammation. Chronic inflammation increases the risk of many diseases, so it’s important to keep inflammation levels low in the body.

If you work as a flight attendant, the last thing you want is to get sick when you’re far from home. Unfortunately, this can be difficult to avoid. The nature of your work exposes you to countless people every day, some of which may be harboring contagious illnesses. What’s more, staying in foreign countries will put you at risk of common travel bugs from COVID-19 to cholera. Illness can come from contaminated food and water, insect bites, animals, or other people. Being prepared for illness is essential for ensuring a speedy recovery! Here are some tips from Airside Int. to help you stay healthy when you’re on the road.

Be Proactive About Your Health

The best way to avoid illnesses while traveling is to be proactive about your health. Work to keep your body healthy by getting enough sleep, eating nutritious meals, and exercising regularly. While this can be tough to do when you work as a flight attendant, there are many tricks out there to make healthy living easier. For example, book accommodations with fitness facilities so you can work out when you get to your hotel. Drink water frequently throughout your shift so you can avoid dehydration. You may also want to try a few hacks to beat jet lag and get a good night’s sleep when you need to spend a few nights abroad.

Save Your Medical Records on Your Phone

If you do get sick, having your medical records on hand will help you get the treatment you need as quickly as possible. Save your medical records as PDFs on your phone so they’re always available at your fingertips. You can store insurance information this way as well. PDFs are ideal because they will always display the same way regardless of the device you’re using. Once you create your PDF, you can download it to an iPad to ensure you never have to rely on wi-fi coverage to have access to your important health information.

Pack a Travel Health Kit

A travel health kit is another great thing to keep with you when you fly. Fit For Travel suggests bringing basic first aid supplies like gauze, aloe vera, a thermometer, antiseptic, anti-histamines, painkillers, and medication to manage travellers’ diarhhoea. Depending on where you’re traveling, you may also want to pack water purification solutions, supplies to help you avoid insect bites and sun protection.

Purchase Travel Insurance

Not only is travel insurance great for your peace of mind, but it can save you from some significant costs should a serious illness come up when you’re far from home. Travel insurance will cover emergency medical expenses as well as the cost of getting you home. And if your illness results in disruptions to your travel or accommodation, your insurance will cover this too. For flight attendants who travel abroad frequently, MoneyHelper.org suggests annual or multi-trip insurance as the most cost-effective option.

Find a British Embassy

British embassies offer support for nationals when traveling abroad. The British embassy can provide you with a list of local healthcare providers and medical facilities where you can seek treatment. If you come down with a serious illness, the embassy can help you inform your family and friends of your condition and assist with the transfer of funds from back home so you can pay for your treatment. The embassy can even contact your family doctor in the UK to facilitate a discussion about your care with your local attending physician.

Getting sick when you’re traveling is not fun at all. Take care of yourself so you can reduce your risk of illness, keep your medical records with you at all times, pack a travel health kit, purchase travel insurance, and make sure you know how to contact your nearest British embassy. By taking these precautions, you’ll be prepared for any illness thrown your way.