staying fit during the flight

tips to ensure that you remain feeling well while you are on board

  • Drink more than you would normally do to prevent dehydration. Use caffeine and alcohol with moderation.
  • Choose light meals.
  • Do exercises while sitting in your seat (see below).
  • Where possible, take a brief walk through the cabin.
  • During take-off and landing, have chewing gum and sweets with you to help reduce the pressure on your ears.
exercises on board
  • Swivel your ankles: lift your feet from the ground and move your toes in a circle, in such a way that you turn the one foot clock-wise and the other anti-clock-wise. Then complete the circling action in the opposite direction (15 seconds in each direction).
  • Stretch your feet: place your heels on the floor and lift your toes as high as possible. Place your feet flat on the floor again. Next, lift your heels from the floor while keeping your toes on the floor (do this exercise for 30 seconds).
  • Raise your knee: keep your knee bent and raise your leg while tensing your thigh muscles (10-15 times per leg).
  • Turning the shoulders: pull up your shoulders and turn them forward, down and back again in one flowing movement.
  • Arm bends: lay your elbows on the armrests in such a way that your hands are pointing away from you and your elbow forms an angle of 90 degrees. Alternatively move your hands to your chest and back again (in sets of 30 seconds.
  • Knee to the chest: bend forward somewhat. Fold both your hands around your knee and pull it towards your chest. Maintain this position for 15 seconds and lower your knee (10 times per leg).
  • Bending forward: place both legs on the floor and pull in your lower abdomen. Bend forward slowly and 'walk’ your fingers down your shinbone to your ankles. Maintain this position for 15 seconds and then sit up slowly again.
  • Stretch your upper body: stretch both arms high above your head. Grab your left wrist with your right hand and gradually pull to the right. Maintain this position for 15 seconds and then do the same with the other arm.
  • Stretch your shoulders: grab your left elbow with your right hand and gradually pull your outstretched left arm towards your right hand shoulder. Maintain this position for 15 seconds and then do the same with the other arm.
  • Turn your head: relax your shoulders, lower your head to your right hand shoulder and turn your head forward and then lower it to your left shoulder. Maintain each position for 5 seconds (repeat 5 times).