Traveling for business or fun doesn’t have to derail your health and fitness goals. Fight stress and stay in shape on the road by packing a carry-on-friendly “fit kit” filled with seven essentials for incorporating exercise and relaxation into your itinerary:

Supportive Sneakers

A pair of versatile sneakers is always worth the space in your suitcase. Pull on your sneakers after your flight and go for a quick run in your hotel’s neighborhood to stave off jet lag. (EVEN Hotels can provide maps of safe, scenic running routes.) Or grab your sneakers and head to the hotel’s Athletic Studio for a treadmill run, bike ride, row or weight lifting session — all workouts that are serious no-nos without proper footwear.

Jump Rope

Want to burn off your vacation indulgences fast? Throw a lightweight jump rope in your suitcase and skip your way to better fitness. Rope skipping tones your arms and shoulders, increases bone density and can be done anywhere. Jump rope during high intensity interval training routines as your quick cardio burst. Just be a good neighbor, and don’t skip rope in your hotel room when people below you may be sleeping.

Wearable Fitness Tracker

Track how active or inactive you’ve been on your trip with a fitness tracker. Newer models do more than count your steps; they give you an accurate picture of your overall wellness by tracking sleep and resting heart rate. Coaching features help improve your running and breathing techniques. As you watch your activity total climb, get motivated to meet your step goals by running your hotel stairs or taking a walk around the neighborhood.

Travel Laundry Bag

Just because you’re working up a sweat doesn’t mean your suitcase should smell like it. Keep clean clothing away from dirty workout wear with a lined laundry bag that seals out odors and fights bacteria growth. A laundry bag also saves time when you get home; just dump its entire contents into the washing machine.

Hydrating Drink Tablets

It’s easy to get dehydrated while traveling due to dry air in planes and less frequent access to water. Bring natural electrolyte tablets to add essential vitamins, electrolytes, and flavor to plain water. Use EVEN Hotel’s provided water bottle to mix your drinks to go, refilling it with filtered water from the dispensers found on every floor.

Travel Aromatherapy Kit

Unwind after a long day or wake up rejuvenated with a travel aromatherapy diffuser that infuses your hotel room with essential oils. Scents are powerful — for example, falling asleep with the aroma of lavender has been shown to improve sleep and reduce anxiety. Starting your day with the scent of refreshing peppermint can help you focus and reduce headaches.

A Good Book

The science is in: Losing yourself in a book is one of the best ways to relax. Research found that as little as six minutes of reading a day can combat stress. Pack a book in your carry-on and read before bedtime to reap all the feel-good benefits.

Good news: When you stay at EVEN Hotels, you can don’t have to worry about bringing your own yoga mat, since once is provided in each guest room, along with a foam roller, fitness ball and guided workouts to help you stick to your fitness routine.

Experience a stay where wellness is built in. Book with EVEN Hotels now.