Let lag is a physiological phenomena resulting from crossing one or
more time zones. Jet lag originates in nerve cells of the hypothalamic
region of our brain which regulate temperature, sleep, and timing such
as circadian rhythms. This internal brain system does not react rapidly
to changes such as skipping ahead several time zones. When timing is
disrupted we experience the symptoms of jet lag. These are:
*Fatigue
*Insomnia
*Loss of appetite
*Disorientation
*Reduced concentration
*Reduced aerobic fitness performance
*Reduced anaerobic fitness performance
*Higher injury rates
*Reduced dynamic strength
*Stomach problems
*Joint swelling and stiffness
*Muscles pain and stiffness
If you take no special precautions, jet lag can be very unpleasant and
last quite awhile. For every time zone you cross, it is estimated to
require a full day to recover from jet lag.
New research has
shown that exercise before, during the flight and after arrival can
reduce jet lag symptoms and jet lag time. First, take good care of your
self. Eat well, exercise, get plenty of sleep and stay well hydrated.
There's no magic preflight jet lag exercise program. You can do cardio,
interval training or weight training. Just do something with some
intensity.
During the flight it is important for you to get up
often and move around, doing simple stretches and exercises. Even easy
movements like walking up and down the aisle, a few squats or some
stretches will improve many jet lag symptoms. Exercise, too, is a
regulator of the hypothalamic pituitary axis and it does so in a way
that counteracts the functions of jet lag. Here are a few exercises you
can do on flight:
*BENT KNEE RAISES. Stand by the aisle and put
your hand on a seat. Raise your knee up to your hip level several times
on both sides.
*SQUATS. Keep the same position and do a few sit down-stand up squats.
*SHOULDER SHRUGS: With arms at side (seated or standing) roll shoulders in a circular movement, both front and back.
*NECK STRETCH: Perform easy, gentle neck circles to the right and then to the left. (Sitting or standing)
*ARM REACHES: Reach both arms straight above your head and hold. (Sitting or standing)
*WALKING:
Walk up and down the aisles a few minutes. You can vary your walk from
a normal heel to toe walk, to walking on your toes or walking on your
heels.
*UPPER BACK AND CHEST STRETCHES: First squeeze your
shoulder blades together and hold for a few seconds. This stretches the
chest. Next give yourself a big bear hug and round your shoulders
forward for an upper back stretch.
* RAISE YOUR HEART RATE. Most
of us may be too timid to jog in place in the aisles or jump. If you
just want privacy to rev yourself up go to the lavatory and jog/jump.
There's not much room but it works!
The above are only a few
simple movements you could use during a flight. The effects of exercise
on diminishing and shortening the jet lag symptoms are also useful post
flight. Most individuals who cross several time zones feel tired, a
little sick and disoriented post flight. Another moderate or higher
intensity workout will help your brain shake off those post flight
blues.
Exercise isn't the only way to relieve jet lag.
Performing exercise together with the following simple measures would
be more effective:
* Get a full nights sleep several days before you depart
*Stay well hydrated several days before and during the flight
*Avoing significant amounts of alcohol or caffeine
*During the flight, carry on light healthy snacks and eat one every 3 hours.
*If you feel very tired, try to take naps of 30 minutes or less
*Use earplugs off and on on the plane to give yourself a break from the constant noise and also use them if you take a nap.
*Use
light and dark to trigger wake cycles. If you are trvaeling across many
time zones then you may want to use a light therapy device. |
