Why Long Flights Feel Harder After 50 (And 13 Ways to Fix It Fast)

Long flights can be tough on anyone, but if you’ve hit the big 5-0, they might feel particularly grueling. It’s like your body wants to remind you that you’re not as young as you used to be. But don’t worry, you’re not alone, and there are ways to make those long-haul journeys more bearable. Whether it’s the cramped seats, the dry cabin air, or the endless hours sitting still, we’ve got some practical tips to help you fly a little more comfortably. Let’s dive into the nitty-gritty of why long flights feel tougher as you age and how you can rise above it.

1. Hydrate Like Your Life Depends On It

As you age, your body’s hydration needs change. The air inside a plane is notoriously dry, which can leave you feeling extra parched. Staying hydrated is crucial for your overall comfort during a flight. According to a study published in the Journal of Gerontology, maintaining proper hydration can help mitigate the effects of jet lag and fatigue. Make sure to drink plenty of water before, during, and after your flight to keep your system in check.

Avoid caffeinated and alcoholic beverages, as they can dehydrate you further. Instead, opt for water or herbal teas to keep your hydration levels up. It’s also a good idea to bring your own reusable water bottle that you can fill up after passing through security. This way, you’ll have a steady supply of water throughout your journey. Remember, proper hydration isn’t just about drinking water; consider moisturizing your skin and using eye drops if you feel dry.

2. Choose Your Seat Wisely

Your seat choice can significantly impact your flying experience, especially as you get older. If mobility is an issue, an aisle seat can provide easier access to the restroom and allow you to stretch your legs more frequently. Sitting closer to the front of the plane might also make the experience a bit more pleasant, as it’s generally quieter and allows for quicker exits. Consider paying a bit extra for more legroom if it’s available—your knees will thank you.

Avoid seats near restrooms as they tend to have more foot traffic, which can disrupt your rest. If you’re sensitive to noise, steer clear of the back of the plane where the engine noise is louder. Checking in early allows you to nab a seat that best suits your needs. Use online resources to identify the best seats on your particular flight. Websites like SeatGuru provide detailed seating charts and reviews to help you make an informed choice.

3. Move Around

Sitting still for long periods can make you feel stiff and sore, which tends to be more noticeable as you age. Don’t be shy about getting up and stretching your legs whenever you can. A study from the Mayo Clinic suggests that regular movement helps improve circulation and reduces the risk of developing blood clots during long flights. Plan to stand up, stretch, or take short walks down the aisle every couple of hours.

Even while seated, you can do simple exercises to keep the blood flowing. Rotate your ankles, stretch your neck, and do seated leg lifts to maintain circulation. These small movements can make a big difference in how you feel when you land. Remember, you’re not bothering anyone by taking care of yourself. Prioritize your comfort and health by incorporating movement into your flight routine.

4. Dress Comfortably

What you wear on a flight can greatly affect your comfort level, especially during long journeys. Opt for loose-fitting clothes made of breathable fabrics like cotton or moisture-wicking materials. Layers are your best friend here since cabin temperatures can fluctuate during the flight. Having a sweater or a scarf handy can help you adjust to the temperature changes without too much hassle.

Choose footwear that’s easy to slip on and off, particularly for going through security and while on the plane. Compression socks are a good investment, as they can improve circulation and reduce swelling in your legs. Avoid belts or tight waistbands that can dig into your skin and restrict movement. Comfort doesn’t have to mean sacrificing style; there are plenty of travel-friendly clothing options that look good and feel great. When you dress smartly for your flight, you’re setting the stage for a more comfortable journey.

5. Bring Entertainment

Long flights can feel even longer if you’re not adequately entertained, especially when age-related changes make it harder to stay focused on a single activity. Diversify your options by bringing a mix of books, movies, music, and podcasts. According to research from the American Psychological Association, keeping your mind engaged can help combat the fatigue and boredom that often accompany lengthy flights. Plus, having various forms of entertainment can make the time fly by.

Load your devices with content before you head to the airport to avoid relying on in-flight options, which might be limited. Consider noise-canceling headphones for a more immersive experience, blocking out the hum of the engines. If you enjoy reading, an e-reader can save space and weight in your carry-on. Traveling with a companion? Bring along a travel-sized board game or cards to pass the time together. With the right entertainment, your flight will feel less like a chore and more like a mini vacation.

6. Mind Your Meals

Eating well before and during a flight can make a significant difference in how you feel. Opt for light, balanced meals that won’t leave you feeling bloated or sluggish. Airplane food is often high in sodium, which can contribute to dehydration and swelling, so be cautious about what you eat on board. Bringing your own snacks gives you control over what you consume and can be much healthier.

Choose snacks high in protein and fiber to keep you feeling full and satisfied. Nuts, fruits, and granola bars are excellent options that don’t take up much space in your carry-on. Avoid heavy, greasy foods before your flight as they can upset your stomach. Eating smaller, more frequent meals may help you adjust better to time zone changes, reducing the effects of jet lag. Remember, what you eat can have a big impact on how you feel during and after your flight.

7. Plan For Sleep

Getting some shut-eye on a flight can be a game-changer, especially for long hauls. As you age, your sleep patterns can change, making it even more challenging to catch some Zs on a plane. According to Dr. Sandra Horowitz, a prominent figure in the Massachusetts Sleep Society, creating a sleep-friendly environment is crucial. Use a travel pillow, an eye mask, and earplugs to block out light and noise, setting the stage for a restful nap.

Consider timing your sleep to coincide with your destination’s time zone to help adjust your internal clock. Melatonin supplements can also be helpful, but consult with a healthcare provider before using them. Avoid screens before you plan to sleep, as the blue light can interfere with your natural sleep cycle. Stretching or doing some light movement before you attempt to sleep can help relax your muscles. By planning for sleep, you’ll arrive at your destination feeling a bit more refreshed.

8. Manage Your Medications

If you’re on medication, plan to manage your doses carefully during your flight. Keep them in your carry-on to ensure they’re with you at all times, and make sure you have enough for the duration of your trip. It’s also wise to bring a list of your medications and their dosages in case of any emergencies. If you’re crossing time zones, consult with your healthcare provider about adjusting your medication schedule.

Pack medications in their original bottles to avoid any confusion or issues at security. Consider setting reminders on your phone to help you keep track of when to take your meds. If you need to take medicine with food, pack a few snacks in your carry-on. Stay organized with a small pill organizer to prevent any mishaps. Proper management of your medications is crucial for a smooth and stress-free journey.

9. Prepare For Jet Lag

Jet lag can hit harder as you age, affecting your energy levels and mood. Plan ahead to minimize its impact by adjusting your schedule a few days before your trip. Gradually shift your bedtime and wake-up time closer to those of your destination. Exposure to natural light upon arrival can also help reset your internal clock, as it regulates your sleep-wake cycle.

Stay hydrated, eat light meals, and get some exercise to help your body adjust. Short naps can be effective if you’re extremely tired, but try to avoid sleeping during the day to acclimate to the new time zone faster. A study from the National Sleep Foundation recommends staying awake until your usual bedtime in the destination’s time zone to reduce jet lag symptoms. Be patient with yourself as your body adapts. With some planning, you can ease into your new schedule with minimal disruption.

10. Use Technology To Your Advantage

Take advantage of technology to make your flight more comfortable. Download airline apps to get real-time updates about your flight status and gate information. Some apps offer digital boarding passes, making check-in a breeze. Use travel apps to track your itinerary and even find the best places to eat at the airport. Familiarizing yourself with these tools can reduce stress and streamline your travel experience.

Consider downloading meditation or relaxation apps to help you unwind during the flight. White noise or calming music apps can create a peaceful environment, making it easier to relax or sleep. Virtual reality headsets loaded with destination previews can provide a fun way to immerse yourself in your upcoming adventure. Remember to charge your devices and bring portable chargers to keep your tech running smoothly. With a little tech-savvy planning, you’ll be able to navigate your journey with ease.

11. Stay Connected

Staying connected with loved ones can provide emotional comfort during long flights. Messaging apps like WhatsApp or iMessage let you keep in touch without needing a cellular connection, as long as you have Wi-Fi on the plane. Consider bringing a small, portable Wi-Fi device if your airline doesn’t offer in-flight internet. Checking in with family or friends can provide a sense of security and ease any travel-related anxiety.

Before boarding, let someone know your flight details and expected arrival time. This way, someone is aware of your journey and can be a point of contact for any updates. Use the flight time to catch up on emails or messages to stay connected with your social circle. Sharing your travel experiences in real time can make the flight feel less isolating. Being connected can help you feel grounded, even when you’re miles up in the air.

12. Take Care Of Your Skin

Airplane cabins can wreak havoc on your skin, leaving it dry and irritated. Bring a small kit with moisturizer, lip balm, and hydrating facial mist to keep your skin feeling fresh. Apply moisturizer before the flight and periodically throughout to combat the dry air. Don’t forget sunscreen, as UV rays can penetrate airplane windows, potentially causing skin damage.

Stay hydrated from within by drinking plenty of water, as it can help maintain your skin’s moisture levels. Avoid makeup during the flight to let your skin breathe and reduce the risk of irritation. Consider using a hydrating mask to pamper your skin mid-flight. Keeping your skin happy can make you feel more refreshed and comfortable when you disembark. With a little prep, your skin will thank you for the extra care.

13. Have A Backup Plan

Travel plans can change unexpectedly, so it’s always a good idea to have a backup plan. Whether it’s a canceled flight or lost luggage, being prepared can alleviate stress. Pack essentials like a change of clothes and basic toiletries in your carry-on in case your checked bag doesn’t make it. Have a list of alternative flights and accommodation options should your plans go awry.

Consider purchasing travel insurance to cover unforeseen circumstances, offering you peace of mind. Keep important documents like your passport and travel itinerary in an easily accessible place. Familiarize yourself with airline policies regarding cancellations or delays to know your rights. Being prepared for the unexpected can make your travel experience much smoother. With a backup plan, you’ll feel much more in control, no matter what comes your way.