Traveling is tremendous fun, but it can also be tiring. How do you keep your body in top form while you travel?

Alicia Shay, a coach at the Run S.M.A.R.T. Project has a few tips you might appreciate. The athlete she trains travel the world and are subjected to long flights, usually just before a competition.

1. Get Enough Rest

Don't begin a trip exhausted, because your body is going to be more stressed out, and any type of inflammation will be magnified. A good sleep the night before can help combat aches and soreness associated with traveling.

2. Use the Right Luggage

Using heavy or awkwardly designed luggage can add abnormal stress on your body and leave your neck, shoulders and back feeling tight. So choose luggage that is lightweight or easy to carry. You might also want to avoid carrying heavy handbags and purses.

3. Drink Lots of Water and Eat Properly

You need to drink enough water and eat balanced meals with plenty of fruit, veggies and lean protein. A huge mistake travelers make is making unhealthy dietary choices while traveling. The extra sugar, salt, fat and calories in general will leave your body feeling horrible, which makes it harder for your body to absorb additional muscular stresses of traveling.

4. Watch Your Posture

Your lower back is strained and your leg muscles are stiffened after sitting down for a long time. Poor posture adds even more stress to these areas, so align your back with the back of the seat and let the headrest support your head and neck. Keep your shoulders straight without hunching forward, and rest both feet on the ground. Of course, you can change positions every now and then because sitting in one position through, say, a 6-hour flight is ridiculous.

5. Move Around

You can't be sitting down for prolonged periods of time! It just adds stress to the spine and lower leg muscles. Get up and walk, and stretch as much as you can - this will help stimulate blood flow and decrease soreness.

6. Stretch and Exercise

When you've arrived at your destination, stretch your body out and work out any tight areas. If you can, get in some light exercise such as walking, biking or swimming. Any movement will help your body loosen up, and you'll probably even feel more energized once you get your blood flowing.

7. Sleep More

You'll probably need to sleep off the first day; not immediately, but at the end of the day you will need a good sleep to help your body regenerate from the extra muscular stress of traveling.