How to have a healthy flight
Dr Ben King, consulting chiropractor to the England Rugby team and director of King Chiropractic, advises on how to stay fit while you fly
Whether you’re flying for holidays or business, you want to feel your best at touchdown. Here are the smart ways to travel well and stay well.
READY FOR TAKE-OFF
• Give yourself plenty of time to pack. Being relaxed and organised reduces stress and fatigue, which are major players in jet lag.
• Don’t forget your personal comforts such as a comfy light jumper, earplugs, book, eyeshades, iPod, socks, moisturiser and eye drops.
• Do you really need all that? Become a master at packing smart and light. Think multi-purpose, travel-sized and easy care.
• Choose cabin bags with wheels if possible.
AIRBORNE
• Adjust your watch to the destination time.
• Take your contact lenses out during the flight to keep your eyes from over-drying.
• Drink plenty of water, which helps keep you hydrated and encourages you to take regular walks.
• Easy on the caffeine and alcohol – these dehydrate you. Water is best.
• Change positions frequently and get up to stretch your legs every 1-2 hours.
• Do your seated exercises for five minutes each hour you are awake. At the minimum roll your shoulders, rotate your ankles and tighten and relax arm and leg muscles regularly.
• Put luggage in the overhead compartment so as not to restrict your leg room.
• For ear pressure release: chew, swallow, hold your nose and blow, and gently pull on your earlobes like you are milking a cow.
• Try to get some rest. Even if you don’t sleep you can still recharge the batteries just by relaxing with your eyes shut.
SITTING WELL
• Sit into the back of your seat, your spine straight.
• We are all different shapes and sizes, so customise your seat with a small pillow behind your back or neck for extra support and comfort.
• Don’t cross your legs for long as it can reduce your circulation and twist your posture.
• Try lifting your magazine or book to eye level as it will help keep your neck and back straight.
What should you do on arrival?
• Move your body and take a walk to get the blood and oxygen pumping again.
• Stretch out any tight muscles.
• Stand close to the luggage carousel and lift your bag straight off. Don’t reach and twist. Make sure your luggage has good wheels.
• Eat lightly.
• Try to catch sunlight, which helps you align to the new time zone.
• Staying awake until a reasonable hour before turning in on your first night will help your body clock to adjust.
King Chiropractic in the City of London has a team of chiropractors dedicated to your spinal and holistic health. Get the specialist help you need to prevent and recover from postural spinal stress and injury. See our website and get back into condition now, www.kingchiropractic.co.uk
TIP OF THE MONTH
Reduce swollen ankles and stay comfortable after your flight. When you get to the hotel, lie on your back with feet up against the wall. Point and flex your toes for five minutes.
Why not try these inflight exercises?
 CROUCH • Crouch down then stretch up. Repeat five times. |
 SHRUGS • While seated, slowly shrug shoulders. Repeat five times. |
 ANKLE CIRCLES • Rotate ankles in a clockwise direction and then anti-clockwise. Repeat five times. |
