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Staying Active in 30,000 feet

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Staying Active at 30,000 feet

Tips for staying healthy in the air

Drink Water!

As blood is 96 percent water, it doesn't take much to dehydrate, especially at altitude. Try to drink two glasses of water an hour. Juice, tea and coffe don't count. H20 is nature's cheapest medicine!

Move your body!

For the following streches, hold for two seconds and repeat 10 times. Do on both sides.


  • Touch your chin to your chest. Pull the head with both hands to strech the back of the neck.
  • Tuck in chin and rotate your head to the left.
  • Tuck in chin and lean your head to the left to maximum range. Lightly pull your head to strech the side of the neck.
  • Lift chin up towards the ceiling, pushing lightly on the lower jaw bone to stretch all the tissues at the front or your neck.


  • Place your hands on either shoulder, with the elbows at their widest point and rotate the whole shoulder backwards 10 times to warm-up and lubricate the joints.
  • With your right elbow pointing forward, contract your bicep and lift your elbow as high as you can. Pull elbow up and back with your left hand.
  • Bring the right arm over the left hand push on the right elbow to stretch the back of your shoulder joint.


All these can be done sitting forwards in your seat or standing up.

  • Place both hands behind your head, contract the abdominal muscle so you don't arch your back and lean the upper backwards looking up towards the ceiling to strecth the upper abdominals, chest and spine.
  • Flex your left elbow and place your left arm and shoulder behind your head. Use your right hand to hold onto the left elbow. Keeping your back straight, gently lean your body to the right side pulling ligthy with the right hand to strecth all the muscles along the left side of your upper body.
  • Draw your right knee to your chest. Place you hands behind the knee and gently pull your knee up towards your chest.
  • Sit or stand and lift your right leg up to a 90 degree to the floor, also keeping the knee flexed at 90 degrees. Move your leg across to the left hip using your left hand to assist pulling the leg across.
  • Keep the right leg straight and move the right hip backwards by five to 10 degree. Bend the knee and draw the right hip backwards by five to 10 degrees. Bend the knee and draw the right heel into your buttocks.


  • Lock out your right knee, place a rope or dressing gown cord around the ball of the foot, draw the toes towards the knees and then gently pull on the rope to stretch both calf muscle.
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