Make your flight happy and healthy
Jan Keller, a health expert in posture correction and exercise preparation, advises on how to stay fit while you fly

What can you can do to prepare your body for a flight?
Make sure your body is relaxed. Try to avoid using the gym or weight training, as it could lead to your muscles tightening and to cramps. Instead, take a hot bath to keep your muscles and joints relaxed. On the plane, wear light clothing you can move freely in, not tight-fitting clothes that restrict movement. Avoid clothes that make you feel too hot, as well, because an increase in your body temperature could lead to dehydration.

What’s the best way to sit when you’re flying?
Try not to slouch or sit with your shoulders in a forward position, as this will cause tension through your back. Make sure your seat is providing support for your lower back, while maintaining your posture in an upright comfortable position.

What about moving around?
Movement is very important, especially on a longhaul flight. The majority of patients that I see who experience lower back pain suffer in the mornings. That’s because during the night the body is relatively still, causing the muscles to tense and stiffen. Moving your body helps to create mobility of the spine and other joints. Try to get out of your seat every 60-90 minutes. Sometimes this isn’t possible, but the more you can move around the better. Simply walk up and down the plane. When up and about, shake your arms and legs to loosen up the muscles.

How important is staying hydrated?
The average person drinks two litres of water per day, but at a high altitude our bodies use more oxygen and more of the water that is stored in our muscles, hence the need to keep hydrated when flying. Try to be well-hydrated before take-off. I would recommend that anyone flying for up to two hours drinks 1-2 pints of water; any longer than six hours and I recommend drinking 3-4 pints of water. Two of the main contributors to dehydration are caffeine and alcohol. So please, if you can, avoid these! Replace the caffeine and alcohol with water, fruit squash or juice.

What should you do on arrival?
If possible, have a relaxation massage or have a hot bath or shower. Heat applied to the muscles allows oxygen to be transported; this will help your muscles and joints to relax.

Over the past seven years, Jan Keller BSc (Hons) CSCS, YCS, has worked with everyone from professional athletes to office workers, both in person and online, to help prevent and rehabilitate many kinds of physical injury. Visit Jan’s website (www.posturecorrection.co.uk) for more information about his work.

Aim for at least a pint of water per hour of flight time

Why not try these inflight exercises?

1. Keep your heels on the floor and point your toes upwards. Hold for five seconds. Then, with your feet back on the floor, wiggle your toes.



2. Rotate your right foot, first to the right and then to the left, holding for five seconds each time. Repeat with your left foot.





3. Lift your ankles and rest on the ball of your foot. Rotate each ankle five times both ways. Now hold your knee, raise the leg and hold for 10 seconds.








4. Grip the end of your armrest, hold for five seconds, and relax. Repeat four times.










5. Relax your shoulders and then roll them in a circular motion. Repeat five times.








6. Lean your head to one side, count to five, and repeat to the other side. Repeat five times.