Your Body Almanac

Frequent flying

Cramped seats, dry cabin air and crossed time zones, again and again.

Flights keep you seated in a tight space for hours, in dry air, often across time zones. Most of the cost is temporary: stiff legs, dehydration, jet lag. The rare but serious risk on long flights is a blood clot in the leg.

01

Blood clot risk on long flights

Sitting still for four hours or more slows blood flow in your legs, which raises the chance of a clot in a deep vein (DVT). The risk is small for most people but higher with recent surgery, cancer, pregnancy, hormone use, obesity or a past clot. Moving your legs and walking the aisle help.

SourcesUnderstanding Your Risk for Blood Clots with Travel (CDC)Deep vein thrombosis (DVT) (NHS)
Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking. Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running. Move your ankles through their full rangeDailySimple ankle circles and point-and-flex moves to keep stiff ankles moving. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.
02

Jet lag

Crossing time zones leaves your body clock out of step with local time. Poor sleep, daytime fatigue, trouble concentrating and stomach upset can last a few days, usually longer after flying east. Daylight at the right time and a sensible sleep schedule help you adjust.

SourcesJet lag disorder (Mayo Clinic)Jet lag (NHS)
Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting. Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
03

Dry cabin air and dehydration

Cabin air is very dry. Combined with salty snacks, coffee and alcohol on board, it leaves many travelers thirsty, headachy and with dry eyes and skin by landing. Steady water helps more than a big drink at the end.

SourcesHealth tips for passengers (Federal Aviation Administration)Dehydration (NHS)
Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty. Alternate alcohol with waterAs neededFollow each alcoholic drink with a glass of water or another non-alcoholic drink to slow your pace.
04

Stiff back and neck

Upright seats, little legroom and sleeping at an angle leave your back and neck stiff. Lifting heavy bags into overhead bins with a twisted spine adds strain.

SourcesPreventing Back Pain at Work and at Home (OrthoInfo, AAOS)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches.

When to see a professional

Get medical care right away for swelling, pain, warmth or redness in one leg after travel, and call 911 for sudden shortness of breath or chest pain, which can mean a clot has moved to the lungs. See a doctor for ear pain or hearing loss that lasts more than a few days after a flight.