Your Health and well-being while Flying
If you are anything like me, I don’t often think about the effects of flying on your health and well-being. Flying is essential for getting to Europe from Australia and takes many hours.
Being mindful of our health and well-being while flying, and exercising helps ensure we are ready to explore once we arrive.
Working on a couple of embolism blog posts, I got thinking about general health and well-being and decided to research how we can improve our health as we travel was the way to go.
I know I have been inspired to be more aware of how I treat my body while flying and every day actually, and I hope this post inspires you too.
So much of what I have written below is great for our travels but could be included in our everyday lives.
If you want to read our post on Pulmonary Embolism, check Dayelle’s real-life scare and Understanding Pulmonary embolism here.
Your Health and well-being at the airport
I am usually pretty excited at this point and don’t think about preparing myself for the journey ahead. But being mindful of our prep before a long-haul flight could save our lives and help us feel better when we arrive.
Here are 6 easy stretches and exercises that can be done before you leave and during layovers to help with your Health and well-being.
Getting onboard a plane loose and comfortable can definitely be a great help in your comfort and help assist in combating developing DVTs.
These stretches and exercises are easy and can be carried out anywhere, anytime (I found exercises that don’t require getting on the floor).
Health and well-being while Flying
1. Walk
The easiest thing to do is walk. Once you have cleared check-in and immigration, set at least 10 mins aside to walk and if you can, include some stairs. One of the good things about being in airports is that there are long corridors to explore and if you need an incentive you could take in some window shopping when you are done.
2. Stretch
Find some space to stretch before your flight.
Here are 5 simple examples to get you started
Side Oblique Stretch – Stand with feet a little wider than hip-distance apart (a). As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised (b). Hold for eight seconds, then switch sides. Repeat a few times
Stand Quad Stretch- To stretch your quadriceps muscles in the front of your thighs: a) Stand up and hold onto something stable.
Bend one knee up with your foot behind you and grab your ankle with one hand (if you don’t feel anything or want more stretch, GENTLY push your leg backwards).
Hold your leg up for 15 seconds.
Repeat three times and then repeat on the other leg.
Single Heel-drop Upper Calf Stretch: Stand on a step. Put the ball of one foot on the edge of the step and keep your leg straight. Let your heel drop towards the ground. Count to ten, Repeat three times and then repeat on the other leg.
Tricep Stretch – raise one arm putting your hand on the shoulder blade; with the other hand, place your hand on the elbow and gently push, hold for 15 secs, release and swap sides and repeat.
Deltoid stretch- put one arm straight across your chest, then with the other hand, hold the elbow and gently pull to give a stretch to your shoulder; hold for 15 sec, then repeat on the other side.
3. Squats
Feet are hip-width distance. Put the weight in your heels and squat to 90 degrees.
4. Wall Sit
Are no seats available? No problem! Sit up against a wall with your legs at a 90-degree angle and hold it for as long as you can.
5. Tricep Dips
Hold yourself up on the edge of a chair and lower yourself down. The farther forward you extend your legs, the harder it is.
6. Seated Leg Lifts
You can do this one even on the plane if there is any legroom, that is! Squeeze your thighs as you raise your legs out in front of you.
Health and well-being while Flying
General ways to look after your health and well-being while flying
Let’s face it flying especially long-haul flights, can be brutal on our bodies; there is low humidity causing your skin to dry out, the constant risk of developing a DVT or worse, having a Pulmonary Embolism, ears blocking as you change altitude, fluid retention causing swollen ankles and the dreaded jet lag once you arrive at our destination.
What can we do to combat these things?
Below are a few things to consider to help combat and understand those things that wreak havoc on our bodies.
Low Humidity
The reason for low humidity on planes is the air available for you to breathe at 35,000ft is extremely dry.
Keep well hydrated by drinking enough water. Try and make a conscious effort to hydrate a few days out if you are not a water drinker usually (that way, your body has adapted to the extra fluid).
Limit carbonated drinks, coffee and alcoholic beverages as they can dehydrate you.
If your eyes are irritated, remove your contact lenses and wear glasses.
Use a skin moisturiser to refresh the skin, do this before you leave and then on the flight (this can also be quite relaxing).
Sitting upright and inactive for long periods can see several things to happen to your body.
The blood vessels in your legs can be compressed, making it harder for blood to get back to your heart.
Muscles can become tense, resulting in backaches and excessive fatigue during and even after your flight.
The normal body mechanism for returning fluid to the heart can be inhibited, and gravity can cause fluid to collect in your feet, resulting in swollen feet after a long flight.
A simple remedy is to get up and walk every couple of hours.
Click Here for more hints, stretches and exercises to help fight these.
Ears and feeling uncomfortable
The cabin pressure changes during ascent and descent and shouldn’t pose a problem for most passengers. However, if you suffer from upper respiratory or sinus infections, inner ear issues, obstructive pulmonary diseases, anaemias or certain cardiovascular conditions, you could experience discomfort.
If you’re suffering from nasal congestion or allergies, consider using nasal sprays, decongestants and antihistamines 30 minutes prior to descent to help open up your ear and sinus passages (seek medical advice).
Try to ‘clear’ your ears by swallowing or yawning. I Have a chuppa chomp, hard lollies or chewing gum handy for take-off and descent to really get those muscles working.
When flying with an infant, feed them or give your baby a dummy during descent. The sucking and swallowing actions help equalise ear pressure.
Jet Lag
Crossing time zones throws your biological clock out, and the results can be annoying and even debilitating.
Here are a few things to help you get on top of Jet Lag
On-Board
1. If you can set your watch to your final destination once you have left your departure point.
2. Get plenty of sleep/rest when the cabin lights are dimmed.
3. Eat well-balanced meals and keep hydrated.
4. Fly direct to minimise flight time if you can, or consider enjoying a couple of night stopovers.
5. Try light exercise- move, flex, stretch and walk.
Once you Land
6. Keep Hydrated and eat at the local meal times
7. Stay active; we always plan our first day to be full but comfortable. We include public transport, but try to keep moving.
8. Stay up until it is the evening when you have landed.
9. If you wake up early on the first night/morning, why not head out and explore in the early morning light? Great chance for some people free photos with amazing light.
There is so much we can do to make flying less brutal on our bodies, and above are just a few suggestions to help make things a little easier.
You know your body and what you need to enjoy your flight; remember to be kind to yourself.
I would love to hear what you do when flying to make it better for you and your health and well-being.
*The above is information and should not be taken as solid medical advice. If anything mentioned in the above concerns you, always speak to your medical professional as to how best to deal with your concerns.
