Tips for Healthy Travel

Tips for healthy travel

Relax and enjoy long-distance travel using our healthy travel tips.

Tips for flying

Long-distance travel can cause stress, fatigue and jetlag. Here are our tips for lessening the symptoms:

Before your flight

Before your flight

Get a good night’s sleep.

Dress in comfortable clothes and shoes. Consider compression socks.

Drink lots of water and bring an empty water bottle that is easy to refill.

Bring headphones, earplugs and an eye mask for resting.

Pack vitamin C or Emergen-C packets to support your immune system.

Have hand sanitizer or sanitizing wipes with you.

Before your flight

Get a good night’s sleep.

Dress in comfortable clothes and shoes. Consider compression socks.

Drink lots of water and bring an empty water bottle that is easy to refill.

Bring headphones, earplugs and an eye mask for resting.

Pack vitamin C or Emergen-C packets to support your immune system.

Have hand sanitizer or sanitizing wipes with you.

During your flight

  • Stay hydrated by drinking plenty of water and juice. Limit caffeine or alcohol.
  • If possible, pick an in-flight meal with protein and vegetables. Limit white bread, rice and pasta.
  • Stretch and walk around to avoid staying in one position too long.

After your flight

  • Take care of your hygiene as soon as possible. A hot shower after a long flight can be rejuvenating.
  • Continue to hydrate and keep your blood moving by walking or stretching.
  • To adjust to the new time zone, try to take 30 to 40-minute naps on your trip.

Airplane air quality

Most United airplanes use high-efficiency HEPA filters, which remove 99.97% of airborne particles. Air in the cabin is recirculated every 2 to 3 minutes so our passengers can breathe air that is free of viruses, bacteria and dust. Filters are inspected and replaced regularly with your health and safety in mind.

Tips for exercise while flying

Ankle circles

  1. Raise your feet off the floor and rotate them in a circle.
  2. Make five circles in clockwise and counterclockwise directions.

Foot pumps

  1. Heels on the floor, raise your toes as far as possible. Hold for a few seconds.
  2. Raise your heels while keeping your toes on the floor and hold for a few seconds. Repeat 5 times.

Knee to chest stretch

  1. While seated, lean slightly forward and clasp your hands around one knee.
  2. Slowly pull your knee toward your chest and hold for 15 seconds. Release and switch to the other leg. Repeat twice.

Ankle circles

1. Raise your feet off the floor and rotate them in a circle.

2. Make five circles in clockwise and counterclockwise directions.

Foot pumps

1. Heels on the floor, raise your toes as far as possible. Hold for a few seconds.

2. Raise your heels while keeping your toes on the floor and hold for a few seconds. Repeat 5 times.

Knee to chest stretch

1. While seated, lean slightly forward and clasp your hands around one knee.

2. Slowly pull your knee toward your chest and hold for 15 seconds. Release and switch to the other leg. Repeat twice.

Neck roll

  1. Relax your shoulders. Stretch your neck toward your left shoulder; hold for a few seconds.
  2. Slowly roll your head toward your chest and then stretch toward the right shoulder. Hold for several seconds. Repeat three times.

Shoulder roll

  • While seated, keeping your arms in place, move your shoulders in a circle from front to back 5 times. Repeat in the opposite direction.

Shoulder stretch

  1. While seated, place your right hand on top of your left shoulder.
  2. Grasp your right elbow in your left hand and gently stretch your right shoulder toward your left side. Hold for 15 seconds. Switch arms and repeat twice.

Neck roll

1. Relax your shoulders. Stretch your neck toward your left shoulder; hold for a few seconds.

2. Slowly roll your head toward your chest and then stretch toward the right shoulder. Hold for several seconds. Repeat three times.

Shoulder roll

While seated, keeping your arms in place, move your shoulders in a circle from front to back 5 times. Repeat in the opposite direction.

Shoulder stretch

1. While seated, place your right hand on top of your left shoulder.

2. Grasp your right elbow in your left hand and gently stretch your right shoulder toward your left side. Hold for 15 seconds. Switch arms and repeat twice.

Get the facts on Deep Vein Thrombosis

Deep Vein Thrombosis (DVT) is a condition that causes blood clots in the legs. For people who have it, sitting for long periods of time can increase the risk of clots. Using the exercises and tips provided may help reduce risk, but if you feel vulnerable, please consult your doctor.

Mental health suggestion

For many, air travel can trigger severe anxiety. Here are some suggestions for how to prepare ahead and avoid unnecessary mental stress:

Know your ‘triggers’, or the specific things about flying that give you anxiety. Then plan for how to face or avoid them.

Use relaxation techniques like breathing exercises, meditation and calming music or sounds.

Distract yourself with things you enjoy. Use our wi-fi and inflight entertainment system to play games, listen to podcasts, or watch movies and TV.

Other travel information

Other travel info

No matter what your circumstances are, we want your travel experience to be as stress free as possible. Below, you’ll find more tips, guidelines and general information on traveling with United.