Tips for a Comfortable Flight

For your own comfort try and travel light.
Wear loose clothing and elasticized stockings made of natural fiber.
Increase your normal intake of water and only if need be drink alcohol but in moderation.
Use moisturizing cream to keep your skin from drying out.
Take off shoes in the plane to prevent your feet from swelling up or wear shoes that will cope with expanding ankles.
Avoid heavy meals during the flight.
Short walks once every two hours are excellent for circulation.
Try to touch your toes when waiting in the aisle to stretch your hamstrings.
On arrival at your destination, have a hot shower or a relaxing bath.
On arrival a quick jog, brisk walk, or a vigorous scrub will help stimulate your circulation.

In-Flight Health Tips
We want to make your travel experience a positive one. The following tips are intended to help you relax and enjoy your flight and arrive at your destination with a minimum of stress. If you are concerned about your health while traveling or have any special health care needs, consult your personal physician for specific advice.

Tips for Healthy Travel
Long distance travel can be tiring. Following these tips can reduce the stress and fatigue that may occur with long-distance travel and lessen the jet lag that may result from crossing time zones on your journey:

Wear comfortable clothing and shoes
 Get a good night's sleep before your trip.
Rest as much as possible during the flight.
While away, get as many hours of sleep every day as you normally would.
Taking short naps will refresh you as you adjust to the new time zone.
Drink plenty of water before and during the flight to stay hydrated.
Eat light meals during your flight. Avoid caffeinated beverages and alcohol.
 Perform the gentle stretches as seen below and walk when possible.

 

Exercises
These gentle exercises, which you can carry out easily during your flight, will help blood circulation and reduce any tiredness or stiffness that may result from sitting in one place for several hours. Check with your doctor first if you have any health conditions which might be adversely affected by exercise.
 

 Ankle circles
Lift feet off the floor, draw a circle with the toes, simultaneously
    moving one foot clockwise and the other foot counter clockwise.
Reverse circles. Do each direction for 15 seconds.
Repeat if desired.
 

Arm Curls
Start with arms held at a 90-degree angle: elbows down,  hands out in front.
Raise hands up to chest and back down, alternating hands.
Do this exercise in 30-second intervals.
 

Shoulder rolls
Hunch shoulders forward, then upward, then backward, then
    downward, using a gentle, circular motion.
 

Shoulder stretch

Reach right hand over left shoulder.

Place let hand behind right elbow and gently press elbow toward shoulder. Hold stretch for 15 seconds.

Repeat on the other side.
 

Knee lifts

Lift leg with knees bent while contracting your thigh muscles.
Repeat 20 to 30 times for each leg.
 

Overhead stretch

Raise both hands straight up over your head.
With one hand, grasp the wrist of the opposite hand and gently pull
    to one side. Hold stretch for 15 seconds.

Repeat on the other side.
 

Neck roll
With shoulders relaxed, drop ear to shoulder and gently roll
    neck forward and to the other side, holding each position
    about five seconds.

Repeat five times.
 

Forward Flex

With both feet on the floor and stomach held in, slowly bend
    forward and walk your hands down the front of your legs
    towards your ankles.

Hold the stretch for 15 seconds and slowly sit back up.
 

Knee to chest
Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around knee, slowly let it down.

Alternate legs & Repeat 10 times.
 
Foot pumps
Start with both heels on the floor and point feet upward as high
    as you can. Then put both feet flat on the floor.
Then lift heels high, keeping the balls of your feet on the floor.
Continue cycle in 30-second intervals.

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