Inflight workout
These exercises are designed to provide a safe way to stretch and enjoy movement in certain muscle groups that can become stiff as a result of long periods of sitting. They may be effective at increasing the body’s blood circulation and massaging the muscles. We recommend you do these exercises for three or four minutes every hour and occasionally leave your seat to walk down the aisles. Each exercise should be done with minimal disturbance to other passengers. None of the following exercises should be performed if they cause pain or can’t be done with ease. Mobile phones and electronic equipment: All transmitting electronic devices, including mobile phones, tablets and laptop computers, must be switched to flight mode* prior to departure. Smaller devices such as mobile phones, e-readers, electronic games, MP3 players, iPads and other small tablets may be held in your hands or stowed in a seat pocket. Unless otherwise directed by the Captain, these devices may remain switched on and used in flight mode during take-off, cruise and landing. Larger electronic equipment such as laptop computers may only be used from when the aircraft seatbelt sign is extinguished after take-off until the top of descent. After landing the cabin crew will advise when flight mode may be switched off.
Headsets: DO NOT use a personal single-pin audio headset in the Qantas inflight entertainment system unless it is supported by a two-pin Airline Headset Adaptor. Personal headsets that connect via a cable to a handheld device can be used at any time from boarding until arrival. Headsets and other devices that connect via Bluetooth must be switched off for take-off and landing but can be used during cruise.
*Flight mode enables you to operate the basic functions of your mobile phone or personal electronic device while its transmitting function is switched off, meaning you cannot make phone calls or send an SMS.
Leaving flights: On international flights the cabin crew will distribute the necessary customs and immigration forms. If you are stopping en route you will need your boarding pass to re-board the aircraft. If travelling as a domestic passenger on an international flight within Australia, retain your boarding card with the large D sticker. This will be required to clear customs at your destination.
Transferring from Australian domestic flights numbered QF400 and above to international
flights: At check-in you will be issued with your international boarding pass. Your international boarding pass and your baggage will be tagged through to your final destination. There is no need to claim your baggage or attend checkin at the transfer airport. Follow the signs for international transfers passengers to the complimentary transfer bus (not necessary in Melbourne and Darwin).
Transferring from international to domestic
flights numbered QF400 and above: On arrival at your Australian transfer port, go through immigration and collect your luggage. Proceed through customs and follow the signs to the domestic transfer area to re-check your luggage. A complimentary transfer bus (not necessary in Melbourne, Adelaide or Darwin) departs at regular intervals for the domestic terminal for your connecting Qantas flight within Australia. If your connecting domestic flight is numbered QF1-QF399, there is no need to clear customs and immigration. These flights depart from the international terminals. Customs and immigration clearance will be completed at your final destination.
Transferring to Jetstar: If your next flight is with Jetstar (JQ) or a Qantas codeshare flight operated by Jetstar (QF5000-QF5999), you’ll need to collect your baggage and proceed to the Jetstar counter to check in for your flight and re-check your baggage. Jetstar flights depart from Jetstar check-in counters at all Jetstar ports, including Sydney’s Terminal 2, Melbourne’s Qantas Domestic Terminal, Brisbane Domestic common user area in the centre of the terminal, Hobart International Terminal and the common user area at the far end of the Cairns Terminal.
Your inflight health: When flying, passengers can be seated and inactive for long periods of time. The environment can be low in humidity and cabin pressure equivalent to an altitude of 2440 metres above sea level. The following advice helps you stay healthy during your journey.
The importance of inflight blood circulation and
muscle relaxation: When we walk, the leg muscle action helps return venous blood to the heart. Sitting in the same position for a long period of time can slow this process and, in some
people, leads to swelling in the feet. Some studies have shown that immobility associated with travel of longer than four hours (by air, car or rail) can also lead to an increased risk of deep vein thrombosis (DVT) or clotting in the legs. Personal factors that increase the risk of DVT include the following: Age over 40 years Personal or family history of DVT or pulmonary embolus Recent surgery or injury, especially to the lower limbs, pelvis or abdomen Cancer Inherited or other blood disorders leading to clotting tendency Pregnancy Oestrogen therapy (oral contraceptive pill or hormone replacement therapy) There are a number of ways to help reduce the possibility of DVT, including the following: Avoid leg-crossing while seated Ensure adequate hydration Minimise alcohol and caffeine intake before and during your flight Wear comfortable, loose-fitting clothes During your flight, move your legs and feet for three to four minutes per hour while seated and move about the cabin occasionally Do the light exercises we recommend here (opposite page) and through the inflight entertainment system If you have concerns about your health and flying, or feel that you may be at risk of DVT, Qantas recommends you talk to your doctor before travelling. Additional measures such as well-fitted compression stockings or anticlotting medication may be recommended for high-risk individuals.
Jet lag: Unlike other forms of transport, air travel allows for rapid movement across many time zones, which can disrupt the body’s biological clock. This is commonly known as jet lag. This disruption can affect various body rhythms such as the sleep-wake cycle and digestive system, leading to symptoms such as tiredness and lack of energy and appetite. In general, the more time zones crossed, the more disruption of the body clock and the more symptoms experienced after the journey. To minimise the effects of jet lag we recommend: Before your flight Get a good night’s rest During your flight Eat light meals Wear loose, comfortable clothing and sleep when you can Stay hydrated – drink plenty of water and avoid excess tea, coffee and alcohol At your destination If possible, give yourself a day or two after arrival to adjust to the new time zone Go out in the daylight and do some light exercise Try to eat meals and do other social activities at appropriate destination times to adjust to the new time zone
Cabin humidity and hydration: Humidity levels of less than 25 per cent are common in the cabin as the outside air that supplies the cabin is very dry. The low humidity can cause drying of the surfaces of the nose, throat and eyes and it can irritate contact lenses. If a normal fluid intake is maintained during the flight then dehydration will not occur. We recommend: Drink water and juices frequently during flight Drink coffee, tea and alcohol in moderation Remove contact lenses and wear glasses if your eyes are irritated Use a skin moisturiser to refresh the skin
Cabin pressurisation: During flight, aircraft cabin pressure is maintained to a sufficient density for your comfort and health. As the aircraft climbs, the cabin may reach the same air pressure as at an elevation of 2440 metres above sea level. Cabin pressure does not pose a problem for most passengers. However, if you suffer from obstructive pulmonary diseases, anaemias or certain cardiovascular conditions, you could experience discomfort at these altitudes. These passengers should seek medical advice before flying as some may require supplementary oxygen. Qantas can arrange this but requires at least seven days’ notice before travelling.
The rate of change in cabin pressure during climb and descent is also carefully maintained and does not usually cause discomfort. However, children and infants, and adults who have sinus or nasal congestion, may experience some discomfort because of pressure changes during climb and particularly descent. Those suffering from nasal or sinus congestion due to a cold or allergies may need to delay travel. The following advice may assist: To “clear” your ears, try swallowing, yawning or pinching your nose closed and gently blowing against it. These actions help open the eustachian tubes, equalising pressure between the middle ear chamber and throat If flying with an infant, feed or give your baby a dummy during descent. Sucking and swallowing help equalise pressure in an infant’s ears. Give children something to drink or chew during the descent Consider using medication such as nasal sprays, decongestants and antihistamines 30 minutes prior to descent to help open up your ear and sinus passages
Motion sickness: Air travel, especially if turbulence is experienced, can cause motion sickness as it leads to a conflict between the body’s sense of vision and its sense of equilibrium. Maintaining good visual cues (keeping your eyes fixed on a non-moving object) helps prevent motion sickness. When the weather is clear, you should look out at the ground, sea or horizon. If the horizon can’t be seen, closing your eyes and keeping your head movements to a minimum will help. While over-the-counter medications are available, we recommend you consult your doctor about the appropriate medications. More information can be found: At qantas.com.au/info/flying/intheair/ yourhealthinflight Through the onboard entertainment system On our information leaflet available from Qantas or your travel agent
Smoking: Government regulations prohibit smoking on all flights operated by Australianregistered aircraft. The use and charging of all e-cigarettes and other personal vaporisers are not permitted on board an aircraft. There are smoke detectors in all toilets and penalties for regulation breaches.
Travelling with children: Please ask cabin crew for help if required. Baby food and nappies (diapers) are available on most flights, while some washrooms are fitted with baby change tables. Please dispose of nappies, etc., in the waste bins.