Following somebasicprecautionsbeforeandduring theflight, youwillmakeyour journeymoreenjoyable. Pleasekeep reading for thebelowhelpful tipsonhow to stay
fitwhen travelingbyair.
BEFORETAKE-OFF
Evenbeforeyouactuallyboardyour flight youcando some simple thingswhichwillmakeyour flightmorecomfortableand lower thechancesof problemsafterwards.
• NUTRITION:
Eat:
light, low-fatmeal containingproteinandcomplexcarbohydrateswhichwill giveyouenergy throughout your flight, take theappropriatevitamins.
Avoid:
large, heavymeals thatwill leaveyou feelingbloatedanduncomfortable inyour seat. If youhaveany restrictions inyourdiet you shoulddefinitelypack
something fromhome. This includes low sodium, low fat, lowcholesterol, etc.
• HYDRATION:
Flyingcan significantlydehydrateyou, so it is important tobewell hydratedbeforeyoucheck in.
Drink:
natural fluids suchaswater and fruit juice.
Avoid:
alcohol andcaffeinateddrinks suchas tea, coffeeandcola.
• CLOTHING:
It is important to feel comfortableduring theflight, even if it isa shortone. Several hoursconfined inanaircraft seat can leaveyou feeling stiff, so try to
chooseclothes that allowyou to relax.
Wear:
light, loose-fittingclothing.
Avoid:
tight jeans/trousers.
• SLEEP:
Try tohaveaproper rest and sleepbeforeyour flight toavoidbeingexhaustedanddistracted.
• EXERCISE:
Beforeyouboard theaircraft, takeawalk. Exercisewill invigorateyou, helpyoude-stressandget thebloodpumpingaroundyourbody—whichcan reduce
the riskofDVT (DeepVeinThrombosis).
•
Consultyourdoctorpriortoyourtrip ifyousuffer fromchronicdisordersorairsickness,especially ifyou’vebeen feelingworseorhavehad increasedsymptomsbeforeyourtrip.
•
Havegumor candy ready for take-offand landing to reduce theeffectof changes inairpressure.
•
Lowhumidity in thecabincanexacerbateallergicor asthmaticconditions. Take thenecessaryprecautions, if necessary.
INTHEAIR
• NUTRITION:
During theflightchoose lightmealsandsnacks,whichwill helpyou toavoidbeinghungryandstomachproblemsandwill keepyourenergy levels toppedup.
Remember towashyourhandsoftenespeciallybeforeeating.
• HYDRATION:
Stayhydrated - consume somewhatmore liquids thannormal topreventdehydration. Takecaffeineor alcohol inmoderation. Keepabottleofwater close
at handanddrink small quantities regularly toavoiddehydration.
• CLOTHING:
Tohelpyou relax, loosenyour tie, beltor tightwaistbandanduse the layeringprincipleof addingor removing layers to stayat acomfortable temperature,
rather thanwearing thick, single itemsof clothing. Puttingon special elastic in-flight socks isalsobeneficial as theycan reduce the riskofDVT (DeepVeinThrombosis).
• EXERCISE:
Thekey is tobeasactiveaspossible:
• Walk through thecabin,whenpossibleandsafe.
• Doexercises inyour seat.
• Try the following routineeveryhalf anhour tomaintainmobility:
Exercises for your lowerbody:
• Foot circles
(pictureA)
: Lift your feetoff thefloor andmoveyour toes inacircle, one footmovingclockwiseand theother anticlockwise. Thenchangedirection.
(15 secondseach)
• Foot lifts
(picturesB-C)
: Placeyour heelson thefloor andbringyour toesupashighasyoucan. Next, pull your heelsupwhilekeeping theballsof your feeton thefloor.
(30 secondseach)
• Knee lifts
(pictureD)
: Keepyour kneebent and raiseyour legwhile tensingyour thighmuscle. (10-15 timeseach leg)
• Knee tochest
(pictureE)
: Bend slightly forward. Put your hands together aroundyour kneeandpull it towardyour chest. Hold for 15 seconds, then lower. (at least
twiceeach leg)
Exercises for yourupperbody:
• Shoulder rolls
(pictureF)
: Raiseyour shoulders, then roll them forward, downwardandback ina smoothmovement.
• Neck roll
(pictureG)
: Relaxyour shoulders, let your headdrop toyour right shoulder and roll your head to the front and then toyour left side. Holdeach
(pictureH)
:
position for 5 seconds. (Repeat 5 times.)
• Forwardbends
(picture I)
: Placeboth feeton thefloor andpull your abdomen in. Slowlybend forwardand “walk” your fingersalongyour shinbone toyour ankles. Hold
for 15 secondsand sit up slowly.
• Take somedeepbreaths.
