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Exercise and stretch regularly while seated inflight comfort
SEATED EXERCISES
LONG-DISTANCE FLYING can be demanding, as your
body deals with different time zones and disruptions to normal sleeping, eating and exercise patterns. Altitude may make your body more sensitive to the effects of alco- hol and caffeine. Sitting in one place for a long time can be uncomfortable and slow down your blood circulation.
To help your body adjust to flying and to maintain your personal comfort and wellbeing, we recommend you take ANKLE CIRCLES Lift feet off the
FOOT PUMPS Start with both heels on the floor and point feet
upward as high as you can. Then put both feet flat on the floor. ■ Keep hydrated Drink plenty of fluids—water, juice, non-
Then lift heels high, keeping the balls of your feet on the floor.
Continue cycle in 30-second intervals.
caffeinated soft drinks—to prevent dehydration, fatigue circles. Do each direction for 15 seconds. Repeat if desired.
and headaches. Minimise intake of alcohol and coffee.
Moisten the face to help reduce the drying effects of ■ Eat lightly Eat lightly on longer flights to avoid indiges-
tion—our inflight menu is designed to provide lighter ■ Exercise We encourage you to do the gentle onboard
exercises diagrammed on this page to enhance your wellbeing during the flight. We recommend you do KNEE LIFTS Lift leg with knee
SHOULDER ROLL Hunch
ARM CURL Start with arms held
these exercises for about five minutes every one to two hours. You should also occasionally walk down the down, alternating hands. Do thisexercise in 30-second intervals.
aisles, as space permits. In addition, we recommend SEATED STRETCHES
Please note: You should not do any of these exercises if
they cause you pain or cannot be done with ease. ■ Moving About the Aircraft You may move about the air-
craft as space permits and when the seat belt sign is off.
However, for your safety, please remain seated with your seat belt fastened whenever the seat belt sign is on.
KNEE TO CHEST Bend forward
FORWARD FLEX With both feet
OVERHEAD STRETCH Raise
If you feel unwell, tell the cabin crew. They can assist with the more common inflight complaints and, if necessary, can seek further advice and assistance for you. ■ On descent On descent, ears and sinusues can cause
discomfort, due to the change in air pressure. To – Pinch your nostrils together and blow firmly into your If you have ongoing discomfort, seek the advice of the SHOULDER STRETCH Reach
NECK ROLL With shoulders
Have a pleasant flight.
PANORAMA 133

Source: http://www.airnewzealand.com.cn/assets/PDFs/inflight-comfort.pdf