5 Strategies to Manage Your Energy When you Fly
By Russell Hunter

This is one of the busiest months for travel by business leaders. Are you ready for the challenges this can have physically, mentally and emotionally?

Traveling long distance by plane takes a toll on your energy. You are forced to sit for long periods of time, there are minimal breaks and you often have to cross time-zones, upsetting your sleep/awake patterns. However, there is plenty you can do to manage the challenges of a heavy travel schedule. Here are five that can have a huge impact:

1. Eat light and often.
   Rarely is airline food (if any is provided!) appropriate to sustain your energy levels so plan ahead. Eat a well-balanced, portion-controlled meal before you get on the plane, and take some low-glycemic snacks with you. More often than not, ordering the vegetarian meal option ahead of time will provide you with the healthiest selection of food to sustain your needs in-flight.
   
   
2. Sip water early and often.
   You will dehydrate faster than usual on a plane. Being dehydrated by as little as 2 per cent will begin to affect your performance. One of the side affects will be a heightened desire to eat more than you need, and crave food high in sugar and fat. Before you eat that cookie, take a sip. You may not be offered sufficient water during the flight. Having a bottle with you will help you rehydrate both in-flight and when you arrive at your destination.
   
   
3. Move a little and often.
   Waiting for your flight can be a great time to stretch, walk/skip through the terminal, and increase your circulation before boarding. Take advantage of this time rather than sitting - you'll get enough of that soon enough. Sitting on a plane, like anywhere else, will reduce blood circulation. Shift your body weight while seated from one side to another, stretch your arms above your head, remove your shoes and curl and straighten your toes, roll your shoulders back and forth, pull your knees into your chest one at a time, etc. Many in-flight magazines include a section at the back illustrating exercises you can do in your seat.

   If possible, stand-up and walk down the aisle every 60-90 minutes or whenever you feel low on energy or feel aches and pains in your body. Getting an aisle seat may make it easier for you to do this without upsetting your neighbours.
   
   

4. Consider taking noise cancelling headphones.
   The constant rumble of the plane may seem benign, but it can take its tool on your nervous system over time. Noise cancelling earphones, such as the popular models manufactured by Bose or Panasonic, create a tranquil environment by cancelling out the sound frequency of the background rumbling. They're not cheap, but it's suprising how much more refreshed you will be when you arrive.
   
   
5. Start adjusting to a new time zone immediately.
   If you are traveling across more than 2 time zones, change your watch to the time zone you are traveling to once you board the flight, and adjust to the sleep/awake and meal times of your new time zone. Purposely relax, perform deep breathing exercises, recline your seat and wear eye mask if you are traveling through the night. If you are traveling west and the daylight hours are being extended for you, stay awake and physically active during the flight. When you arrive, go for some exercise within 2 hours and do not go to sleep until your usual time.

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TAKING ACTION THIS MONTH:
If you have trips planned this month, plan ahead - avoid having to make an expedient decision at the airport. Go to Costco and puchase nutritious snacks, and protein bars in bulk to take with you on your trips.

View other articles in September 08 Issue                      Back to Performance Pulse Archives

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