210 Sawubona December 2014

Body stretchWith both your feet on the floor and stomach in, slowly bend forward and stretch your hands down the front of your legs towards your ankles. Hold for 15 seconds and sit back slowly.

in-flight fatigue

Pack your medicines (homeopathic and

prescribed) in your on-board hold-all so that you’re prepared for any emergency. Also refer to Liquids, Aerosols and Gels on the previous page.

Eat and drink alcohol in moderation, but have

as much water as you like to prevent dehydration.

Wear loose-fitting, comfortable clothes

made of natural fibres.

Make sure your shoes can handle expanding

ankles and swollen feet.

Get up every two hours while on board, stretch

and go to the bathroom to freshen up.

Do the on-board exercises shown on

this page.

Always set your watch to the time of your

destination so that your body has the duration of the flight to adjust to this new reality.

Walk as much as you can once you’ve arrived

at your destination – it helps get the circulation going.

Scrub your body vigorously in the

shower or bath to dislodge any unwanted build-up of fluids.

 Take a short nap on arrival that revives

you without interfering with your night-time sleep.

o further ensure that you have a pleasant experience on our flight, we’d like to draw your attention to certain health tips which are recommended for all passengers and should be followed throughout the duration of the

flight. The following tips are at all times subject to any intervening in-flight safety instructions being issued. They’re designed to improve blood circulation, alleviate sluggishness and relieve crampled muscles. 1. Exercise your legs and flex your feet at regular intervals

while seated to improve blood circulation.2. Deep-breathing exercises are recommended.3. Short walks, preferably once every two hours, are excellent

for blood circulation.4. Increase your normal intake of water and/or soft drinks

before and throughout the flight; drink alcoholic beverages in moderation.

Any passenger who is aware of and/or affected by a medical condition of any nature whatsoever is responsible for seeking medical advice from their own medical practitioner before embarking on an intended flight, in order to determine whether the medical condition could be worsened by air travel.

The foot flex> With both heels on

the floor, point feet upward as high as you can.

Neck rollRelax your shoulders and drop your ear to your shoulder. Gently roll your neck from one shoulder to the other. Hold each position for about five seconds. Repeat five times.

> Put both feet flat on the floor.

> Lift your heels high while keeping the balls of your feet on the floor.

> Repeat in a continuous motion and at 30- second intervals.

A FEW EXERCISES ON A LONG-HAUL FLIGHT WILL ENSURE YOU DISEMBARK WITH A SPRING IN YOUR STEP

WHAT HAPPENS TO YOUR BODY WHEN YOU FLY? The central blood vessels in your legs can be compressed, making it more difficult for the blood to get back to the heart.

The long inactivity of your body muscles in this position can result in muscle tension, backaches or a feeling of excessive fatigue – during or even after your flight.

The cramped position inhibits the normal body mechanism from returning fluid to the heart, while gravity can cause fluid to collect in your feet. This results in swollen feet after a long flight.

Boeing recommends that passengers do light exercises (see above) that may assist in increasing blood circulation and massaging the muscles. Also, when stopping between destinations, walk around frequently and remember to stretch!Source: Improved Passenger Comfort Guide produced by Boeing

THE 10 CARDINAL RULES OF COMFORTABLE FLYING Shoulder roll

Hunch your shoulders forward, then upward, backward and downward in a gentle circular motion. Repeat five times.

Ankle circles Lift feet and draw circles with your toes, one foot clockwise and the other anti-clockwise at the same time. Rotate in each direction for 15 seconds.

Knee liftLift your leg with knee bent and contract your thigh muscle. Repeat 20-30 times for each leg.

Knee to chestBend forward slightly, clasp your hands around your left knee and hug it towards your chest. Hold for 15 seconds. Alternate legs and repeat 10 times.

ILLUS

TRAT

ION

S: S

IYAM

THEM

BA B

OBO

TYAN

A

IN-FLIGHT FITNESS