What it takes: Jet lag and irregular sleep
Changing schedules, overnight flights and time-zone shifts keep your body clock off balance. Sleep loss affects mood, digestion and alertness.
Flight attendant
On your feet in a moving cabin, across time zones, lifting bags overhead.
Flight attendants work standing and walking in a narrow, moving cabin, push heavy carts, lift bags into overhead bins and cross time zones week after week. Body-clock disruption and musculoskeletal strain are the main costs.
What it takes and what to do
What it takes: Back and shoulder strain from bags and carts
Lifting passengers' bags into overhead bins and pushing loaded carts up a sloped aisle put heavy, awkward loads on the back and shoulders.
What to do about Back and shoulder strain from bags and carts
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week.What it takes: Feet and legs on long flights
Hours standing and walking in the cabin, plus dry air and sitting still on jump seats, leave legs heavy and swollen and raise the risk of blood clots.
What to do about Feet and legs on long flights
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. 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.What it takes: Difficult passengers and stress
Managing disruptive or abusive passengers in a confined space is a known stressor for cabin crew.
What to do about Difficult passengers and stress
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities.When to see a professional
Get urgent care for a swollen, painful or warm calf, or sudden shortness of breath or chest pain after a flight. See a doctor for back or shoulder pain that lasts more than a few weeks or long-running sleep problems.