A new tip for traveling light like a Roman legionary: carry a sturdy 40-50 liter backpack (35-45 pounds) instead of wheeled carry-on luggage. Take the stairs more often. The journey between the airport and road transport involves approximately 7,000 steps; during a layover in Istanbul, it could reach 12,000 steps. 2/ Actually, I cheated by wearing an 8-pound sandbag in my weighted vest, as clothes and books were probably too light. The goal was to minimize trips to the gym and targeted workouts.