Traveling sometimes brings out the worst in us, fitness wise. It’s easy to say, “Oh, I’m on vacation! I’ll exercise when I get home.” And to a certain extent, that’s a good attitude to have, especially if you are just on a 1- or 2-week holiday. But if you’re traveling long-term, living abroad or if you travel often with work, you will probably find yourself in a fitness funk at some point. I know I have. So here are some practical suggestions on how to stay healthy while you’re on the road.

Experience local forms of exercise. Yoga in India. Tai Chi in China. Karate in Japan. Soccer almost anywhere. Trying out local forms of exercise is not only a good way to stay in shape, but it is a wonderful chance to learn something about the local culture. Often, the best way to try a local form of exercise is to enroll in a class. Other times, you might simply happen upon a chance to participate by visiting a local city park. For instance, early mornings in China, city parks are filled with people practicing Tai Chi, and this can be a great chance to jump in and give it a try.

Use your feet to get somewhere. Whether you are just walking from the train station to your hotel or trekking up a jungle path to a mountaintop temple, simply using your feet as a mode of transportation is a wonderful form of exercise. Extra points if you’re carrying your rucksack. This is also a great way to save money.

Eat locally. More often than not, choosing to dine in small restaurants that serve local food is a great way to stay healthy. In most cultures, indigenous cuisines are incredibly healthy and compliment the local lifestyle and climate very well. Take a nod from the people who live on the ground day in and day out and take on the local diet. And I shouldn’t have to tell you to stay away from international fast food.

Bring a pair of runners. You have probably already packed a pair of tennis shoes or trainers with you for the simple purpose of walking, but you can put them to good use by going for a morning jog. In many countries, the best time to see what real life is like on the streets is during the early morning.

Don’t drink too much. This is a huge temptation, especially when staying in hostels and backpacking. Beer is just not good for you, plain and simple. It also lulls you into terrible sleeping and eating patterns and keeps you from getting up for the aforementioned early morning jog. Obviously, enjoying the nightlife is an integral part of travel, but try keeping it to one or two days per week, rather than everyday, and you’ll definitely feel the effects in a good way.

Hydrate. This could not be a simpler or more overlooked way to stay healthy. Even in countries where tap water isn’t potable, you can usually find plenty of purified bottled water for cheap. Keeping water in you, even when you don’t feel thirsty, is super important for your health!