Your Body Almanac

Airline pilot

Long seated duty days across time zones and through the night.

Flying means long hours seated in a cockpit, early starts, overnights and crossing time zones. Body-clock disruption and fatigue are the central health challenges, with the back, circulation and hearing close behind.

01

Fatigue and body-clock disruption

Early report times, red-eyes and time-zone changes push sleep out of sync with your body clock. Jet lag and accumulated sleep loss affect alertness, mood and digestion.

SourcesAviation workers and aircrew health and safety (NIOSH, CDC)Jet lag (NHS)
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. Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
02

Back and neck strain from long seated duty

Hours in a cockpit seat with limited room to move, plus vibration, stiffen the lower back and neck.

SourcesLow back pain (OrthoInfo, AAOS)
Set up your driving seatAs neededAdjust your seat before you drive so you can reach everything without straining your back, neck or arms. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches. Do chin tucksDailyGlide your head straight back to counter the forward-head posture that screens and desks encourage. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off.
03

Circulation on long flights

Sitting still for long flights slows blood flow in the legs, raising the risk of deep vein thrombosis. Dry cabin air adds mild dehydration.

SourcesDeep vein thrombosis (MedlinePlus)Passenger and crew health (Federal Aviation Administration)
Do calf raisesWeeklyRise onto your toes to strengthen calves and ankles for standing, walking and running. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty. Get up and move every 30 minutesDailyBreak up long stretches of sitting with a few minutes of standing or walking.
04

Irregular meals and activity

Meals on duty and in airports are irregular and often processed, and layovers make exercise routines hard.

SourcesHealthy eating (NHS)
Include protein at each mealDailySpread your protein across breakfast, lunch and dinner instead of saving it all for one meal. Limit ultra-processed foodDailyBuild most meals from whole or minimally processed foods, and treat packaged snacks and fast food as extras. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week.
05

Cockpit noise and hearing

Engine and wind noise across thousands of flight hours adds to hearing strain. Noise-cancelling headsets and regular hearing checks help.

SourcesAeromedical safety brochures (Federal Aviation Administration)Noise-induced hearing loss (NIH National Institute on Deafness and Other Communication Disorders)
Protect your hearing from loud noiseAs neededWear earplugs or earmuffs around loud noise, turn the volume down and step away when you can. Get your hearing checkedYearlyAsk about a hearing test at your yearly checkup, especially if you work around noise or notice signs of hearing loss.

When to see a professional

See an aviation medical examiner or doctor about persistent sleep problems, loud snoring or daytime sleepiness, and before starting any new medication. Get urgent care for a swollen, painful calf or sudden shortness of breath after a long flight.