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12 Ways to be Comfortable on a Long Flight

12 Ways to be Comfortable on a Long Flight

If you want to get from A to B, and A and B are far apart, you’ll have to opt for a long flight – something nobody really likes.

Long flights might feel like time spent in limbo. Sometimes you might get nauseous, curse that crying baby, sigh at the sight of the meal, and then try to catch some sleep in vain. But a long flight doesn’t have to equal suffering. When you need to travel a long distance, you might as well sit back, relax and make the best of it.

You can try to turn the unavoidable into the enjoyable and learn to appreciate your in-flight time. After all, being in flight is a special situation, where you can use everything you have to your disposal to your full advantage. You can learn to find the silver lining in being holed up in your seat for many hours.

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Here are 12 ways to be comfortable on a long flight to help you enjoy your trip as much as possible:

1. Wear comfortable clothes

If you want to be able to sleep on the flight, try to wear clothes that are as close to pajamas as possible (not that I’m expecting you to show up in teddy-bear-print on your next Transatlantic!) Loose-fitting shirts, comfortable jeans, flats or tennis shoes, and a hoodie are my in-flight uniform. By all accounts, we want to avoid that anything starts to press into your skin – and you certainly want to avoid the example of Lady Gaga, whose legs started swelling because she tried to rock the plane in an uber-tight outfit and mile-high heels.

2. Escape from the noise

For long flights, noise-canceling headphones are the best thing since sliced bread. Once you are allowed to operate electronic devices, switch on your headset and enjoy a ride without the disturbances of the plane engines and all other noise that comes with too many people in a confined area. If you don’t own noise-canceling headphones and don’t want to invest in them yet, then bring earplugs.

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3. Evade the light

If you want to sleep during the flight, bring a sleeping mask. Simply putting on your headset and sleeping mask can also mentally prepare you to sleep during the flight.

4. Drink enough water

While on the flight, it’s important to hydrate, hydrate and hydrate. Stay clear of alcohol and tea or coffee. Alcohol impairs your ability to sleep, as do caffeinated drinks. Moreover, these beverages dehydrate, while your body will need the exact opposite. So grab a large bottle of water after airport security, and try to finish it by the end of your flight.

5. Hydrate your skin

The air quality in the cabin can be detrimental to your skin. Before you start cracking up everywhere, be gentle with your body and apply some cream on your face, lips, hands – wherever you’d put some extra if you decided to go for a walk on a winter’s day.

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6. Fuel up in the airport with a green juice

Nothing does as many wonders to your energy levels (for so little effort) as the punch-impact of a cup of fresh, green juice. Airports these days are full of juice bars – so give yourself the opportunity to indulge in something delicious that’s good for you. If you can’t find a juice bar, most newspaper stands also sell bottled green juices and/or smoothies. The more veggies, the better!

7. Use your time wisely

If you plan to watch three movies during your flight because you absolutely love movies, that is fine. On the other hand, if you watch them simply because you don’t know what else to do, then you should have planned ahead for the time during your flight. If you get nauseous during the flight, don’t force yourself to try and do actual work. Instead, look for a relaxing and soothing activity that makes your time more enjoyable. I use my in-flight time to read books, something for which I don’t always have enough time, and doing so now actually makes me look forward to flying.

8. Get a good seat

Before you leave, check online to see where your seat will be. Do you prefer a window seat so you can rest your head against the wall while sleeping, or an aisle seat so you can walk around as much as you like? Try to change your seat in advance to suit your fancy. Sometimes you might find two empty spots, which could mean extra space for you. Keep in mind, however, that delays and cancellations can result in those empty seats getting filled up anyway.

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9. Bring socks

What’s worse than getting cold feet during a flight? Bring a pair of socks, and keep your feet warm and cozy. Make sure they are loose enough that you don’t end up with elastic band marks on your legs.

10. Save miles, get an upgrade

If you travel the same itinerary regularly, then stick to one airline and save miles. Not only will you be able to spend these miles eventually, but you will also be building up privileges. It starts with boarding earlier, and it goes up to the point where you’re treated like a VIP, making your long flight way more enjoyable. US residents might even be able to save for miles while using a credit card.

11. Make the best out of the meal

Another sad pasta or dull chicken during your flight? Try to make the best of it instead of feeling sorry for yourself because of the terrible food. Try adding some salt and pepper. Warm your bread and butter by placing them on top of the container of hot food. See what you like, and pick out the best bits.

12. Mindset

Stop fretting about the time lost in travel and use it as an opportunity to enjoy the time you get to yourself. Don’t consider your travel time as a useless vacuum in time and space, but fill it with activities you don’t get to do too often at home. Take some snacks you enjoy, read, meditate, listen to some music, prepare your senses for your next destination – simply shift your mindset and reframe your thoughts so that you can truly appreciate your personal time during the flight.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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