Stay fit on board
Tips to keep you feeling fine on board
- Consume somewhat more liquids than normal to prevent dehydration. Take caffeine or alcohol in moderation.
- Choose light meals.
- Do exercises in your seat (see below).
- Walk regularly through the cabin, when possible.
- Consult your doctor prior to your trip if you suffer from chronic disorders or airsickness.
- Have gum or candy ready for take-off and landing to reduce the effect of changes in air pressure.
- Low humidity in the cabin can exacerbate allergic or asthmatic conditions. Take the necessary precautions, if necessary.
Exercises on board
Doing some exercises during your flight helps you to arrive fit at your destination. Besides taking a walk through the cabin, here is what else you can do:
- Exercises for your lower body
- Foot circles: Lift your feet off the floor and move your toes in a circle, one foot moving clockwise and the other anticlockwise. Then change direction. (15 seconds each)
- Foot lifts: Place your heels on the floor and bring your toes up as high as you can. Next, pull your heels up while keeping the balls of your feet on the floor. (30 seconds each)
- Knee lifts: Keep your knee bent and raise your leg while tensing your thigh muscle. (10-15 times each leg)
- Knee to chest: Bend slightly forward. Put your hands together around your knee and pull it toward your chest. Hold for 15 seconds, then lower. (10 times each leg)
- Exercises for your upper body
- Shoulder rolls: Raise your shoulders, then roll them forward, downward and back in a smooth movement.
- Arm bends: Start with your elbows on the armrest and hands pointed forward so that your elbow makes a 90-degree angle. Take turns moving your hands toward your chest and back again. (30-second sets)
- Forward bends: Place both feet on the floor and pull your abdomen in. Slowly bend forward and "walk" your fingers along your shinbone to your ankles. Hold for 15 seconds and sit up slowly.
- Upper body stretch: Stretch both arms high over your head. With your right hand, grab your left wrist and pull slowly to the right. Hold for 15 seconds and switch.
- Shoulder stretch: With your right hand, grab your left elbow and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 seconds and switch.
- Neck roll: Relax your shoulders, let your head drop to your right shoulder and roll your head to the front and then to your left side. Hold each position for 5 seconds. (Repeat 5 times.)
DVT and blood circulation
Sitting in the same position for long periods can make travelers more susceptible to blood clots developing in a vein, a condition known as deep venous thrombosis, or DVT. Factors which can increase the risk of DVT are listed below. If you have concerns, please consult your doctor before your trip.
- Sitting in the same position for more than 24 hours
- Previous cases of DVT in you or your family
- Recent surgery or wounds, especially in the abdomen or legs
- Hemogram deviations that could result in a higher risk of blood clotting
- Varicose veins, heart failure or obesity
- Estrogen therapy/pills
- Age older than 40 years