The key to staying healthy on a long-haul flight is preparation. We’ve put together a thorough guide on how to prevent falling ill and avoid suffering from aches and pains on a long-haul flight, complete with suggested apps and tech to help support you on your journey.
Stand Up and Stretch Regularly
One of the main health concerns with long-haul flights is sitting still for a prolonged time, which can be a risk factor for blood clots. According to the CDC, you can combat this risk by repeating two easy steps: moving around the cabin and stretching at regular intervals.
1. Set Reminders to Get Up From Your Seat
It can be easy to lose track of time on a long-haul flight, especially if you’re immersed in a good book, movie, or game. Use an app to remind yourself to get up and move or set alarms at regular intervals. Moving around the cabin during your long-haul flight is an excellent way to keep your blood flowing and your organs healthy.
Stand Up! The Work Break Timer is a free customizable break scheduler app that can be downloaded to your iPhone or iPad. You can the time and frequency of stand-up reminders and the alarm is a small ping, so it won’t disturb your neighboring passengers. For Android, StopSitting is a similar free app that allows you to create timers to break up your sitting periods.
2. Use a Stretching App to Avoid Aches and Pains
Moving around the cabin periodically is a great way to keep your blood flowing. Stretching will help you avoid aches and pains on long-haul flights. Before your flight, be sure to download an app or program that will guide you through simple stretches. Any app designed for desk-based workouts is ideal as, just like in your office space, you have little room to maneuver on a plane.
During one of your cabin wanders, find a quiet space out of the way to perform some stretches. For example, you could do this while waiting in line for the bathroom. First, bend your knees and step up and down on the balls of your feet. Next, lift one foot up and make ankle circles to help improve your circulation. Lower your leg and repeat on the other side.
Find stretches for your legs, back, and neck on your chosen app to help reduce cramps, aches, and pains during your flight. Office Yoga is a free Android and iOS app that offers stretches you can do within a small space, making it an ideal tool for your long-haul flight.
Download: Office Yoga for Android | iOS (Free, subscription available)
Stay Hydrated With a Water Reminder App
Long-haul flights are dehydrating thanks to the enclosed environment, low humidity, and persistent air conditioning. You may receive bottled water from the cabin crew throughout your flight, but it’s important that you also bring your own to ensure you’re drinking enough throughout your journey.
According to the Aerospace Medical Association, you should drink about 8 ounces (240mL) of water each hour to combat the low humidity in the cabin. It also recommends reducing your consumption of drinks that can cause you to lose fluids, such as alcohol and caffeinated beverages.
Not only can dehydration cause lethargy and headaches (which isn’t how you want to start your trip!), but it can also expose you to potential bacteria and viruses onboard.
Stave off unnecessary sickness, aches, and pains on your long-haul flight by using a water reminder app. There are plenty of water reminder apps for Android and hydration apps available for iOS to keep you sipping the good stuff throughout your journey.
Or use Waterllama to turn water tracking into a fun challenge. This charming app helps you meet your hydration goals without making it feel like a chore.
Download: Waterllama for iOS (Free, in-app purchases available)
Reduce Bloating With Smart Snacking
Bloating on long-haul flights is caused by gas expansion—as an aircraft ascends, your internal gas also expands (delightful). That’s why it’s recommended that you don’t eat gassy food or carbonated drinks (think cabbage, broccoli, and fizzy drinks) before your flight. As the air you swallow consuming them expands inside of you, it can cause discomfort.
We’re not just talking stomach distention and digestive gas here, either—you might also feel more puffy than usual if you’re dehydrated. Snaffling tempting salty snacks whilst onboard can also contribute to this. At high altitudes, your taste buds become altered. That’s why you crave salty and sweet foods to compensate for the compromised taste.
Before flying, reduce gassy foods and prepare low-sodium and low-sugar snacks to take with you. If you’re not sure what types of foods cause gas, then referring to an app for managing a low FODMAP diet can help. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—short-chain carbohydrates that can cause bloating and gas in some individuals.
The Monash App is considered the gold standard of FODMAP apps, as the low-FODMAP diet was developed by a research team at Monash University in Australia. The app contains a comprehensive food guide that’s color-coded to help guide your food choices.
Download: Monash University FODMAP diet for Android ($9) | iOS ($7.99)
Get Some Much Needed Rest on the Plane
Long-haul flights can cause motion sickness in some individuals. You can manage and avoid motion sickness by sleeping it off and trying breathing techniques.
Even if you don’t suffer from motion sickness, resting on your long-haul flight is valuable, as traveling is tiring. Using a smart sleep mask or other sleep tech designed for a good night’s sleep can ensure you receive rest without being disturbed.
There are also plenty of free apps you can use to help you relax, rest, and sleep. Some people find that ASMR apps can help with falling asleep. If ASMR isn’t your thing, a soundscape app can help you relax. Spotify also offers plenty of soothing sounds and playlists that can help you get some shut-eye on your flight.
Avoid Aches and Pains on Your Next Long-Haul Flight
You don’t need to feel uncomfortable or worry about your health on your next flight. As with most things, preparation is key. In addition to our tips above, make sure you wear comfortable, loose clothing and leave the space under the seat in front of you empty so that you can stretch your legs out. Finally, make sure you’re prepared with your favorite movies, games, and book apps to keep you entertained throughout your flight.
