General tips for on the aircraft
- Drink more than you are used to (non-alcoholic beverages!) to prevent dehydration, but observe moderation with beverages containing caffeine or alcohol.
- Eat light meals.
- Do exercises in your seat.
- Walk around the cabin regularly (following the instructions of the cabin crew).
- Before departure, consult your physician if you suffer from a chronic condition.
- Before departure, consult your physician if you suffer from airsickness (your physician can prescribe medication against this).
- During take-off and landing, use chewing gum or suck on a sweet in order to reduce the effects of changes in air pressure.
- The relatively low humidity in the cabin can exacerbate allergic or asthmatic problems; take the same precautions that you would normally take in similar circumstances.
What does a long period of sitting still do to your blood circulation?
If you sit in the same position for an extended period of time, blood clots may develop in a blood vessel. The medical term for this is Deep Vein Thrombosis (DVT). Some people are more susceptible to this than others. You run an increased risk:
- If you have previously suffered from DVT or if anyone in your family suffers from DVT.
- When you have recently undergone surgery or have sustained an injury especially in the abdomen and/or legs.
- If you suffer from varicose veins, heart failure or obesity.
- When dehydrated.
- If you smoke.
- During pregnancy.
- If you are having hormone therapy with oestrogen (this also includes the contraceptive pill).
- When you sit in the same position for more than 24 hours.
- In the case of circulation problems that lead to an increased tendency for the blood to clot.
- If you are over the age of 40.
If you think you run an increased risk, please consult your physician for advice before you travel.
Exercises
If you have to sit still for an extended period of time, it is advisable to walk through the cabin occasionally, or to do exercises in your seat. These exercises can be done in your seat without inconveniencing other passengers.
NB: do not do exercises if they cause pain or if you have problems doing them!
Ankle turns
Lift your feet from the floor and move your toes in a circle, one foot clockwise and the other one anti-clockwise. Change direction. Move in each direction for about 15 seconds.
Foot lifting
Place your heels on the floor and pull your feet up as high as possible. Next, place both feet flat on the floor. Then lift your heels as high as possible, keeping the ball of your foot on the floor. Perform this exercise in series of 30 seconds.
Knee lifts
Lift one leg in a bent position, whilst tightening your thigh muscle. Change legs. Repeat 20 to 30 times.
Shoulder turns
Move your shoulders up and then forward, down and back in a smooth turning motion. Turn your shoulders in a similar manner, but this time from back to front.
Arm bending
Start with your elbows on the armrests and your hands to the front, with upper and lower arms at a 90-degree angle. Alternately bring your left and right hand to your chest and back again. Perform this exercise in series of 30 seconds.
Knee to chest
Bend over slightly. Put your hands around your left knee and pull it up against your chest. Hold this position for 15 seconds and then lower your leg, keeping your hands around your knee. Change legs. Repeat this ten times.
Forward bending
Place both feet on the floor and pull in your stomach. Bend forwards slowly and ?run? your hands down your shins to your ankles. Hold this position for 15 seconds and then straighten up again slowly.
Upper body stretch
Extend both arms above your head. Grab your left wrist with your right hand and pull it to the right gently. Hold this position for 15 seconds and then change arms.
Shoulder stretch
Grab your left elbow with your right hand and press your outstretched left arm gently towards your right shoulder. Hold this position for 15 seconds and then change arms.
Neck rolling
Relax your shoulders, allow your head to drop onto your right shoulder and roll your head forwards to the left. Hold each position for about five seconds. Repeat five times.
