On Board

• Get a good night's sleep.
• Drink plenty of fluids, preferably water.
• Eat light and easily-digested food.
• Take a rapid walk or shower.
• Wear loose-fitting clothing, comfortable shoes and, if necessary, support stockings.
• Consult your doctor on the usage of anti-embolic medications before you fly.
• Drink adequate fluids.
• Avoid smoking.
• Avoid crossing legs when seated.
• Wear loose comfortable clothes when travelling.
• Avoid taking sleeping tablets.

Please be aware that placing carry-on baggage under the seat in front of you will restrict your ability to stretch your legs.

• If you are travelling somewhere for less than 48 hours, keep your watch on its normal time; but if your stay is longer, change to local time as soon as you board as this will help you to cope with jet lag.
• Choose light foods, particularly those low in sugar, salt and dairy products, or pre-order a vegetarian special meal.
• Do not cross your legs as this will restrict your blood circulation.
• Try not to fall asleep in a cramped position.
• Drink plenty of fluids - water or juices will be offered to you on a regular basis.
• Do not smoke cigarettes.
• Try to move around whenever possible.

Most airlines operating international flights have a policy for dealing with medical incidents on board and a cabin crew trained to recognize and manage a range of in-flight medical emergencies.

The following exercises are easy to do in your seats without disturbing your neighbor or drawing attention to yourself. Only stretch as far as comfortable and remember to breathe in through your nose and out through your mouth.

• With your palm facing down, stretch your thumb towards your wrist, and breathe out. Repeat 20 times with each hand.
• Palm up, stretch each finger downwards, breathing out each time.
• Rotate your wrists 10 times clockwise and 10 times counterclockwise.
• Vigorously shake out your hands.

• Rotate both ankles 10 times clockwise and 10 times counterclockwise.
• Stretch your legs out and spread your toes, bringing them up towards you. Now clench toes and point downwards. Repeat 10 times with each foot, flexing your ankles.
• With feet on the cabin floor, raise your heels and then relax. Repeat 20 times.

• Rotate your neck slowly five times in each direction, taking care not to overstretch.
• Shrug your shoulders upwards towards your ears. Breathe out and lower them. Repeat five times.
• Rotate your shoulders backwards and forwards, five times.
• Without moving your hips, turn your head to face the back of your seat, first to the left side and then to the right. Repeat five times.

Electronic or Non-Electronic Smoking (cigars, pipes, cigarettes) are not permitted on board aircraft. Those who regularly smoke heavily may experience stress and discomfort, particularly during long flights. Heavy smokers may benefit from medical advice before travelling. Nicotine replacement patches or chewing gum may be helpful and use of a mild tranquilizer can be considered.

Travelers by air very rarely suffer from motion sickness. However, those travelers who do experience motion sickness should request a seat over the wings and/or a window seat. If necessary, medication may be taken to prevent motion sickness.

Jet lag refers to the disruption of sleep patterns and other circadian rhythms that result from abrupt changes in time zones. The adverse effects of jet lag may lead to insomnia, indigestion, reduced physical and mental performance and general malaise. The effects of jet lag can be reduced by use of effective strategies. Travelers who take medication on a strict time schedule (e.g. insulin, contraceptive pill) should seek medical advice.