I am not an athlete. I walk a fair amount and Seattle has hills so my legs are okay, however, my upper body is softer and I have a tendency to get a pain in my back if I carry an unbalanced load. That’s a real bummer if it happens during a once of a lifetime experience. So I do a few exercises before and during travel to make sure I can handle my suitcase and any squatty potties I encounter without injury.
Elastic resistance band
I find it helpful to use an elastic exercise band both ahead of and during travel. I use it for exercises that keep my upper body fit. I don’t get six pack abs or anything, I do just enough that I am less likely to injure myself carrying a large jug of water or heaving my suitcase into or out of an overhead bin on the plane or train.
I like the band because I can make it as easy or difficult as I feel like, which makes me more likely to actually do it. I have put together a set of six quick exercises and do 10 to 12 reps each.
Here are the exercises I do:
Tricept extension 
Bicept curl 
Row 
Chest press 
Lat pull 
Upper back pull down
These aren’t the only possibilities. There are more exercises for resistance bands out on the internet than you can count, and I think the selection has to be something one is comfortable doing, or, if you’re like me, it will make it too easy to procrastinate. I learned the ones I use from a Walk at Home DVD program.
Squats to prepare for…well if you’ve been to Asia (or Africa) you know.
I also do squats for a month before traveling to places with “squatty potties”. I do five or so every time I go to the bathroom, or think about it. I didn’t always do this….
I had a scary incident at the Beijing South Train station. I had worn my backpack into the facility, and things were taking a while. My knees started to bend deeper and deeper. I didn’t know my knees could bend that far…or how I was going to straighten them upon completing the task at hand. After sizing up the floor for a push up, I was motivated to not touch it so strongly that, with my thighs on fire, I erected myself. Ever since I always strengthen my legs before heading out.