Jennifer Merin Sitting on an airplane for an hour or longer can cause swollen feet, backache, muscle tension, headaches and a feeling of excessive fatigue during the flight -- plus all the discomforts and disorientation of jet lag after you've arrived at your destination.
Savvy pre-boarding behavior and a bit of exercise aloft will go a long way to getting you there without aches, pains and the lingering physical effects of flying.
The cures are common sense and, for frequent flyers, common knowledge. But a reminder never hurts.
First of all, to prepare your body for the stress of flight:
-- Eat healthful, nutritious foods and avoid heavy meals. With changes in altitude and air pressure, digestion slows, causing you to feel bloated and uncomfortable.
-- Drink a lot of water. Avoid beverages with high caffeine content, such as coffee, tea and carbonated drinks that can cause dehydration.
-- Be moderate in your consumption of alcoholic beverages. Changes in altitude and air pressure increase the effects of alcohol. So be careful about this before and during flight.
-- Get enough sleep the night before flying. Avoid last-minute scrambling to pack, pay bills, arrange for the pets to be fed and plants to be watered.
-- For traveling, wear comfortable, loose-fitting clothes, including a jacket or sweater to keep you warm enough during the flight. Wear shoes that slip off easily for quicker clearance at security check points and comfort aboard.
-- Remove from your carry-on luggage all items on the current list of security risks. Call your airline for the list.
-- Pack in your carry-on an inflatable neck and/or back support pillow, a pair of Bose or another brand of good noise-reducing earphones and something to provide pleasant distraction during the flight -- a good novel (perhaps one that takes place where you're going), CDs, DVDs, a book of crossword puzzles or Sudoku.
-- Give yourself enough time to get to the airport, check in and clear security without worrying about making your flight on time -- but don't get there so early that you get bored and stressed while waiting to board. Best to call your airline or the airport to inquire how much time you'll need to clear security.
-- Pack a snack for yourself. Or purchase one at the airport. On many routes, airlines no longer provide meals and there's nothing worse than sitting for an hour with your stomach rumbling while your seatmate nibbles on a gourmet takeaway sandwich and salad.
Once you've boarded the plane, check to see whether the airline has an in-flight exercise program on its audio or video entertainment system. If so, tune in and follow along.
If there is no in-flight exercise program, tune into some lively music (their audio or your own -- and you can certainly bring along an exercise tape that you've purchased or made for yourself) and periodically do your own routine, and/or the following in-seat exercises:
-- Starting below the knee, swing your legs and feet up and down-- every few minutes is best -- to help your circulation and prevent swelling in your feet and ankles.
-- Alternate pointing your toes and extending your heels.
-- Rotate your ankles, making outward and inward circles with your feet.
-- Do some in-seat marching or jogging, lifting your knees up and down.
-- Stretch your legs as straight as possible while contracting your thigh muscles.
-- Pointing your toes, swing your knees left and twist your torso right. Repeat on the opposite side.
-- Raise your hands above your head, shake them and rotate your wrists inward and outward.
-- Raise one arm, bend the elbow and place your hand on your head. Repeat with the other arm. Repeat several times.
-- Move one arm across your chest, grab your elbow with the opposite hand and pull it toward you, stretching your shoulder. Repeat on the other side.
-- Straighten your arms and raise and lower them in front of you.
-- Grasp imaginary oars and row a boat backward and forward.
-- Roll your shoulders forward and backward, then pinch your shoulder blades together and hold for several seconds.
-- Drop your head forward, chin to chest. Drop your head to each side, ear to shoulder.
-- Bend forward letting your nose touch your knees.
-- Walk up and down the aisle every half hour or so.
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To find out more about Jennifer Merin and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.
Copyright 2006 Creators Syndicate Inc.
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