It starts with being prepared, so you must plan ahead. For most people, this means coming up with a plan of action for your diet and exercise.

If you are eating out all the time, realize that this can add extra pounds if you're not careful. Try packing food in a cooler. It is very easy to take along healthy finger foods that are easy to eat while driving, such as turkey sandwiches, fruit, raw vegetables, salads, pretzels and water. Sometimes even meal-replacement bars and ready-to-drink shakes may be helpful when you don't have time for a full meal.

Of course you can't eat all of your meals in the car. Fortunately, restaurants are providing healthier options on their menus. Some helpful tips are to avoid the higher fat foods, such as red meat, fried foods, heavy cream sauces and desserts. Special order your food. Always ask for salad dressings on the side. And be careful of the empty calories of soda, beer, wine, etc. Drink plenty of water, especially while traveling.

As far as exercise, try to avoid sitting in the car for more than a couple of hours at a time. Take a break at rest stops and go for a short, brisk walk. This will help circulate the blood throughout your body and will help alleviate pain and stiffness you can feel by sitting for prolonged periods. This also will enhance alertness.

While you are in your car, try these simple exercises:

• Pelvic Tilt - This exercise may help prevent and/or relieve any low back discomfort and will work your abdominals as well. Sit up tall in your seat and place your hands behind you at the small of your back. Now press your back into your fingers by contracting your abdominal muscles. Hold this contraction for 10 seconds, and then relax. After trying this a few times, challenge yourself and hold it for the length of a song. Eventually you should always sit in your seat in this position. Only try this exercise when at a complete stop.
• Gluteal Contractions - Every time you stop for a red light, contract your gluteals, or your "sits" muscles. Release the contraction when the light turns green.
• Quadriceps Contractions - Using one leg at a time, straighten your knee and contract your quadriceps, or thigh muscles. Hold the contraction for 10 seconds and do this several times. Be extremely careful and only do this exercise while the car is at a complete stop.
• Upper body stretches - Tilt your head towards each shoulder. Try shoulder circles in both directions. Clasp your hands together on the steering wheel and round your shoulders and upper back. While at a complete stop, open up your chest and reach your hands towards the back seat.

While you are outside your car, try these exercises:

• Squats - Holding onto your door with an opened window, squat down to a 90-degree bend in your knees, pretending you are sitting in a chair, and then stand up. Do this 10-15 times.
• Lower Back Stretch - Holding onto your door with an opened window, bending at your waist, stretch away from the door.
• Calf stretch - Step one foot behind the other and press the heel down and hold this stretch for 20 seconds. Repeat with other leg.
• Full-body Stretch - Clasp your hands together and reach above the head and stretch yourself as tall as possible.

These exercises can easily be done while refueling your car and really can make a difference in how your body feels while traveling. Some other tips for healthy traveling include:

• Park your car further away and walk to your destination.
• Take the stairs instead of the elevator.
• Dress in comfortable clothing and shoes.
• Always carry healthy snacks and water in your car.

Keep in mind that you don't have to be unhealthy while traveling. All it takes is some preparation before you hit the road. Give these simple tips a try; you'll be glad you did.