Long-distance travel can be tiring. Following these tips can reduce the stress and fatigue that may occur with long-distance travel:

• Get a good night's sleep before your trip and rest as much as possible during the flight.
• Taking short naps of 30 to 40 minutes will help you adjust to the new time zone.
• Drink plenty of water and/or juice before and during the flight to stay hydrated.
• Eat light meals during your flight. Avoid caffeinated beverages and alcohol.
• Don't remain in one position too long. Perform simple stretches and walk when possible.
• Wear comfortable clothing and shoes.

Shoulder Stretch
While seated, place your right hand behind your back, on top of your left shoulder. Grasp your right elbow with your left hand and gently stretch your right shoulder toward your left side. Hold for 15 seconds. Switch arms and repeat twice.

Ankle rotations
Raise one foot and rotate your ankle in a circular motion. Make five circles in clockwise and counterclockwise directions with each foot.

Foot pumps
With your heels on the floor, raise your toes as far as possible. Hold for a few seconds and lower your feet to the floor. Then raise your heels while keeping your toes on the floor and hold for several seconds and release. Repeat five times.

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

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

Neck roll
Relax your shoulders. Stretch your neck toward your left shoulder. Hold for a few seconds and slowly roll your head toward your chest. Then stretch toward the right shoulder. Hold for several seconds and then reverse. Repeat three times.