Exercise and stretch regularly while seated
can be demanding, as your
body deals with different time zones and disruptions to
normal sleeping, eating and exercise patterns. Altitude
may make your body more sensitive to the effects of alco-
hol and caffeine. Sitting in one place for a long time can
be uncomfortable and slow down your blood circulation.
To help your body adjust to flying and to maintain your
personal comfort and wellbeing, we recommend you take
Lift feet off the
Start with both heels on the floor and point feet
upward as high as you can. Then put both feet flat on the floor.
■ Keep hydrated
Drink plenty of fluids—water, juice, non-
Then lift heels high, keeping the balls of your feet on the floor.
Continue cycle in 30-second intervals.
caffeinated soft drinks—to prevent dehydration, fatigue
circles. Do each direction for 15 seconds. Repeat if desired.
and headaches. Minimise intake of alcohol and coffee.
Moisten the face to help reduce the drying effects of
■ Eat lightly
Eat lightly on longer flights to avoid indiges-
tion—our inflight menu is designed to provide lighter
We encourage you to do the gentle onboard
exercises diagrammed on this page to enhance your
wellbeing during the flight. We recommend you do
Lift leg with knee
Start with arms held
these exercises for about five minutes every one to
two hours. You should also occasionally walk down the
down, alternating hands. Do thisexercise in 30-second intervals.
aisles, as space permits. In addition, we recommend
You should not do any of these exercises if
they cause you pain or cannot be done with ease.
■ Moving About the Aircraft
You may move about the air-
craft as space permits and when the seat belt sign is off.
However, for your safety, please remain seated with your
seat belt fastened whenever the seat belt sign is on.
KNEE TO CHEST
With both feet
If you feel unwell, tell the cabin crew. They can assist with
the more common inflight complaints and, if necessary,
can seek further advice and assistance for you.
■ On descent
On descent, ears and sinusues can cause
discomfort, due to the change in air pressure. To
– Pinch your nostrils together and blow firmly into your
If you have ongoing discomfort, seek the advice of the
Have a pleasant flight.
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