Tips for a Healthier & Happier Flight


Before Boarding

  • Get a good night sleep before your scheduled flight.
  • Eat moderately. Flying with a full stomach can be uncomfortable.
  • Loose-fitting, comfortable clothing should be worn.
  • Sleeping pills should only be taken if recommended to you by a physician.
  • Make sure to drink in enough fluids to stay hydrated in the hours leading up to your flight.
  • Remember to include some in-flight entertainment in your hand luggage, like books, magazines, tablet or smartphone etc.

On Board

  • Flying across time zones disrupts your body’s biological clock,and often causes jet lag. As soon as you’re on board, adjust the time on your watch to that of your destination. This will help you prepare mentally for the new time zone.
  • Drink enough water to stay hydrated, and limit your intake of caffeine, which can cause dehydration.
  • Get up out of your seat for a walk every hour to get your circulation going. Or do the light exercises recommended on this page.
  • If you are suffering from nasal congestion or allergies, use a nasal decongestant 30 to 40 minutes before the descent to help open up your sinuses and ear passages. This will help you ‘equalize’ and clear the pressure in your ears as you descend.

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Inflight Exercises

While flying, it is important to keep your muscles and body activated and moving. Try these exercises from time to time.

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1. Flex each individual knee and foot up and down alternatively.


2. While in an upright position with a straight back, move forwards and backwards in your seat.


3. In an upright position, leaning back into your 15 chair, engage your abdominal and ‘core’ muscles and hold for several seconds.


4. While in an upright position with a straight back, gently move your head forward and backwards, and from side to side several times.