Tips For Feeling Fine On Long Flights.

         This time of the year till the first week of January is when people tend to travel the most, especially by air, to spend time with friends and family during the holidays as businesses and schools are winding down for the year. 

So, if you are traveling by air , especially more than 4-6 hours long, here are some tips to make your travel more tolerable:     

• Consume somewhat more liquids than normal to prevent dehydration. 
• Take caffeine or alcohol in moderation.
• Do exercises in your seat (see below).
• Walk regularly through the cabin, when possible.
• Consult your doctor prior to your trip if you suffer from chronic disorders or airsickness.
• Have gum or candy ready for take-off and landing to reduce the effect of changes in air pressure.Low humidity in the cabin can exacerbate allergic or asthmatic conditions. Take the necessary precautions, if necessary.    

Exercises on board

1. Take a walk through the cabin.
2. Foot circles: Lift your feet off the floor and move your toes in a circle, one foot moving clockwise and the other anti-clockwise. Then change direction. (15 seconds each)
3. Foot lifts: Place your heels on the floor and bring your toes up as high as you can. Next, pull your heels up while keeping the balls of your feet on the floor. (30 seconds each)
4. Knee lifts: Keep your knee bent and raise your leg while tensing your thigh muscle. (10-15 times each leg)
5. Shoulder rolls: Raise your shoulders, then roll them forward, downward and back in a smooth movement.
6. Arm bends: Start with your elbows on the armrest and hands pointed forward so that your elbow makes a 90-degree angle. Take turns moving your hands toward your chest and back again. (30-second sets)
7. Knee to chest: Bend slightly forward. Put your hands together around your knee and pull it toward your chest. Hold for 15 seconds, then lower. (10 times each leg)
8. Forward bends: Place both feet on the floor and pull your abdomen in. Slowly bend forward and "walk" your fingers along your shinbone to your ankles. Hold for 15 seconds and sit up slowly.
9. Upper body stretch: Stretch both arms high over your head. With your right hand, grab your left wrist and pull slowly to the right. Hold for 15 seconds and switch.
10. Shoulder stretch: With your right hand, grab your left elbow and pull your outstretched left arm slowly toward your right shoulder. Hold for 15 seconds and switch.
11. Neck roll: Relax your shoulders, let your head drop to your right shoulder and roll your head to the front and then to your left side. Hold each position for 5 seconds. (Repeat 5 times.)    

Culled From KLM.com