Simple Exercises Can Reduce The Symptoms Of Jet Lag!

Jet lag is a condition which results from crossing one or more time zones.

Jet lag starts in nerve cells of the hypothalamic region of your brain which regulate temperature, sleep and timing such as circadian rhythm.

Your internal brain system does not react quickly to changes such as skipping ahead several time zones. When circadian rhythm is disturbed, you experience jet lag symptoms.

Symptoms of jet lag are loss of appetite, insomnia, reduced concentration, muscle pain and stiffness, joint swelling and stiffness, stomach problems, high injury rates, fatigue, disorientation and reduced aerobic fitness performance.

If you do not take precautions, jet lag can last long and can be very unpleasant and uncomfortable. Whenever you cross a time zone, it requires a full day to recover from jet lag.

Exercising before travel, during travel and after the travel can reduce the symptoms of jet lag. You have to take care of yourself. Eat healthy food, exercise, get plenty of sleep and drink plenty of water to stay hydrated.

You can perform cardio workout, interval training or weight training with some intensity while traveling. When you are traveling in the flight, you have to get up and move often and perform simple stretching exercises.

Jet lag symptoms can be improved with easy exercises like walking up and down the aisle, few squats or stretches.

Exercise regulates hypothalamic pituitary axis and counteracts the function of jet lag. Here are some of the exercises you can perform in flight.

Bent knee raises: Stand by aisle and put your hand on a seat. Slowly raise your knee up to your hip level several times. Repeat on both the sides.

Squats: Stand by the aisle and do a few sit down and stand up squats.

Walking: Walk up and down the aisle for few minutes. You can also vary your walk. You can walk on your toes or on your heels.

Shoulder shrugs: Sit or stand with arms at side, roll shoulders in a circular movement, both front and back.

Arm reaches: Sit or stand and raise your arms straight above your head and hold.

Neck stretches: Sit or stand and perform gentle neck circles to the left and then to the right.

Increase your heart rate: Increase your heart rate to rev yourself. You can jump or jog in the same place to raise your heart rate.

Simple Measures for Preventing Jet Lag

These exercises can be used during a flight. These exercises can also reduce the jet lag symptoms after post flight. Along with exercises, you have to take simple measures to prevent jet lag.Several days before your departure, get a good night’s sleep.

• Drink plenty of water several days before and during the flight.
• Avoid alcohol and caffeine before the departure and during the departure.
• Use ear plugs on the plane to avoid disturbances to take a nap.
• Carry light snacks so that you can eat during flight.