I’ll never forget stepping off that plane in Singapore after a long flight. While other passengers shuffled out complaining about aches and exhaustion, I actually felt physically fit. My secret? A few simple habits that help me stay healthy on long flights.
Step Off the Plane Fresh and Energized, Even After the Longest Flights
Long flights don’t have to take a toll on your body. With the right preparation and a few smart strategies along the way, you can reach your destination healthy and comfortable. Let me share my best tips so you can step off that plane energized instead of like a zombie.
Why Does Your Body React Differently at Altitude?
When I first understood what really happens in an aircraft cabin, many travel complaints suddenly made sense. In an airplane, the air pressure is equivalent to what you’d normally encounter at 2,000-2,400 meters (6,500-7,900 feet) altitude. This air pressure is approximately 80% of the air pressure at sea level. The remarkable thing about this is that your body can absorb less oxygen, about 3% less than normal. When we measure the oxygen level in the blood under these conditions, the oxygen saturation in our blood is around 95%. At normal air pressure (at sea level), oxygen saturation is around 98%.
On top of that comes something else: the humidity in an airplane averages 15%. This is much lower than what you’re used to on the ground, actually drier than the Sahara Desert! This explains why you might have headaches after a long flight, your skin feels dry, and your overall energy level is low.
The Biggest Danger: Sitting Still and Poor Circulation
What concerns most people about long flights isn’t the air pressure or dry air, but sitting still for hours on end. When sitting still for long periods, your blood flow is slower and can be hindered by sitting in a certain position. This increases the chance of increased blood clotting and therefore deep vein thrombosis (DVT).
The risk is real: the risk of thrombosis from flying is approximately three times higher than on the ground. And it is not only older people who are affected; this can also happen to young and athletic individuals.
But let me reassure you: with the right approach, you can drastically reduce this risk and stay healthy on long flights.
Your Action Plan to Stay Healthy on Long Flights
Before You Leave: The Right Preparation
Clothing That Works for You
Wear comfortable, non-restrictive clothing. Loose and stretchy pants are best for a comfortable sitting position on the plane. I always wear leggings or sweatpants, your image will survive, and your body will thank you.
Don’t Forget Your Feet
Did you know your feet can swell up to a full shoe size on the plane? Therefore, wear comfortable shoes that you can easily take off, and bring warm socks.
The Aspirin Myth Debunked
Many people think taking an aspirin before the flight helps prevent thrombosis. Unfortunately, this isn’t true. Research shows that aspirin doesn’t work against travel-related thrombosis. Aspirin prevents blood platelets from clumping together, but platelets play no role in the type of blood clot formation that occurs during flights.
Compression Socks: Your Best Friend
Invest in good compression socks to stay healthy on long flights. Travel compression socks help prevent unpleasant and dangerous conditions like traveler’s thrombosis. The socks apply compression to the legs, which stimulates blood flow and prevents blood from pooling in your lower extremities.
The generally recommended compression for flight socks is 15-20 mmHg. This is sufficient for most people without medical history on a long flight. They’re now available in all kinds of colors and styles—nobody needs to know you’re wearing them!
After that long flight to Singapore, my lower legs were still bothering me the next day. The most logical explanation for this is that I was suffering from this condition. I slept with a pillow under my lower legs for one night, and that helped me.
During the Flight: Movement is Life
Stand Up Regularly
Try to walk around every 2-3 hours. I deliberately plan my bathroom visits, even when I don’t necessarily need to go. Walk to the farthest bathroom, stretch at the emergency exit or near the flight attendants, and take the long route back to your seat.
Exercises in Your Seat
I do these exercises during every long flight, and they really make a difference when you want to stay healthy on long flights:
For Your Feet and Ankles:
- Draw circles or figure-eights in the air with your feet. Rotate the circles clockwise and counterclockwise
- Push your toes away from you and then pull them toward you. Do this 5 times per foot
- Flex and extend your feet for 1 minute alternately, so 30 seconds per leg
And For Your Legs:
- Lift one leg slightly and make circular movements with your foot for 30 seconds. Do the same with your other leg
- Pull your right knee up toward your chest and hold for 15 seconds. Then switch to your left leg. Repeat this 3 times per knee
For Your Back and Shoulders:
- Round your back by tilting your tailbone toward the backrest of your seat. Slowly tilt back. Repeat this 5 times and you’ll notice your lower back feels less tight
- Keep your hands on your knees. Stretch your back and make a circular movement with both shoulders, moving your neck and arms as little as possible. Repeat this 10 times
- Place your hands together in front of your chest (namaste position) and apply pressure to your hands. Alternatively, you can also grab your wrists and make a pulling movement
For Your Neck and Head:
- Slowly rotate your head to loosen any muscles that have tightened during the flight
- Look as far as possible alternately to the left and right, rotating your eyes along to make the movement internally as well
- Move your head sideways too, with your right ear toward your right shoulder and your left ear toward your left shoulder. Repeat all these exercises several times
Hydration: Your Secret Weapon to Stay Healthy on Long Flights
Drink at least 250 ml (8 ounces) of water per hour to prevent dehydration. I always bring a large, empty water bottle that I fill after security. This way I avoid the small cups and don’t have to constantly ask the crew for water.
I use a one-liter refillable water bottle and I’m very happy with it. It seals well so leaking is impossible in a bag, and it’s BPA free.
What to Avoid: Avoid alcohol and caffeine. These drinks extract moisture from your body and can worsen dehydration. If you do want to drink alcohol, do so in moderation and make sure you keep drinking enough water to stay healthy on your long flight.
A tip I got from an experienced flight attendant: tomato juice is popular during flights because it reduces the need to use the toilet, and it is also nutritious and healthy.
Smart Snack Choices
Eat water-rich snacks like cucumber, grapes, or watermelon. These not only provide extra moisture but are also easily digestible. I often pack some nuts, an apple, and a bottle of water, so I’m not dependent on airplane meals and keep my energy level stable throughout the flight.
Extra Tools That Make the Difference
What You Can Bring:
- Compression socks (essential for staying healthy on long flights!)
- Neck pillow for better support
- Eye mask and earplugs for better rest
- Empty water bottle to fill after security
- Healthy snacks like nuts and fruit
- Lip balm and moisturizing cream against dry skin (3.4 oz/100ml allowed in carry-on)
Comfortable Setting: Reserve a spot if possible to stay healthy on the long flight. Choose a seat with extra legroom or a window seat. At the window, you can lean against the wall and don’t have to get up for fellow passengers.
The First Hours After Landing: Optimizing Recovery
What struck me during my trip to Singapore was how important those first hours after landing are. Try to get moving again as soon as possible. At the airport, deliberately take the stairs instead of the escalator—your legs will thank you for that extra movement after hours of sitting.
Once in your accommodation, you can lie on the floor or your bed and make cycling movements with your legs while counting to 60. This helps get your circulation going again. Drink plenty of water and eat something easily digestible. Your body needs time to adjust to normal air pressure and time zone.
When Extra Caution is Required
There are people for whom long flights carry extra risks. With an extra high risk, compression socks can be a must. Discuss this with your doctor. This especially applies to people with:
- A history of thrombosis or deep vein thrombosis (DVT)
- Cardiovascular diseases
- Pregnancy
- Recent surgery
- Certain medications that affect blood clotting
Don’t hesitate to consult with your doctor in advance if you’re unsure about how to stay healthy on a long flight with your specific medical condition.
Staying Healthy on Long Flights Starts with You
That got me thinking after that Singapore flight: how often do we accept discomfort during travel as “normal”? But with the right knowledge and preparation, it doesn’t have to be that way at all.
Try this: make a plan before your next long flight. Note when you’ll get up, which exercises you’ll do, and set a reminder on your phone to drink water. You’ll be amazed at the difference that awareness and preparation make.
The choice is yours: will you still see your next long flight as an ordeal, or as an opportunity to take good care of yourself? With these tips, you can stay healthy on long flights and never again stumble off the plane like a zombie.
How will you apply these tips on your next flight? And what experience will you have on the other side of the world with a body that still feels fresh and energized?
Safe travel starts with proper preparation. Share these tips with your travel companions. Together we ensure that everyone stays healthy on long flights and comfortably reaches their dream destination.