Exploring a new country can be a blast.

The process of getting there … not so much.

Roomy and comfortable business and first-class plane seating is out of reach for many Australian travellers, who instead find themselves squeezed shoulder to shoulder with strangers in economy for upwards of 10 hours.

This uncomfortable experience, along with flying, can have consequences for your body and health.

Choose your seat wisely

You might be happy to leave your seat up to chance, or you could prefer a window seat to catch the first glimpse of your destination.

Australian Frequent Flyer editor Matt Graham said choosing the aisle seat will make it much easier to get up and about during your flight, from going to the toilet to walking up and down the aisle for some light exercise.

Choosing an exit-row seat, or any seat that has extra leg room, will also give you more freedom to do some leg exercises while seated.

Talk with your doctor

Travelling at high altitudes can put a lot of pressure on your body, leading to lower levels of oxygen in your blood and all sorts of pressures on the rest of your system.

Guido Carim Junior, senior lecturer in aviation at Griffith University, said people with pre-existing conditions such as high blood pressure may find flying exacerbates the condition.

He recommended against travelling if you have a cold or flu, as any pocket of air in your body tends to naturally expand when flying, including your stomach, sinuses and inner ears.

This means you could be risking damage to your sinuses or inner ears if you travel by plane while they’re blocked, as they may not be able to equalise the air pressure.

And if you’re taking any medication, Dr Carim Jr recommended asking your doctor for advice before jetting off, as more air pressure can strengthen the effects of medicine.

Stay hydrated

Mr Graham said one of the most important things to do on a flight is drink water, as low humidity in the cabin means your body loses a lot of moisture.

This is important to keep in mind for every traveller, but Dr Carim Jr said the elderly or certain health conditions may be more affected.

“The companies are doing a really good job nowadays. They are handing over bottles of water every now and then, or they actually [have a] water fountain available in some aircraft models in the back, close to the kitchen,” he said.

He said drinking about 200ml of water every half hour not only keeps you hydrated – it’ll also make you need to use the toilet more often, which will help keep you active during the flight.

Get moving

Extra air pressure and lack of movement for more than 10 hours can wreak havoc on your body.

Some consequences include a build-up of fluid in your limbs, and serious issues like deep vein thrombosis (a blood clot), which can lead to a life-threatening pulmonary embolism if the clot travels to your lungs.

According to data combined from 18 studies, the longer you travel, the greater the risk of blood clots; after four hours, the risk becomes 26 per cent higher for every two hours of air travel.

Staying active during your flight is your best defence.

This could mean making the effort to stand up and walk around every hour or so, or do some seated exercises.

Bevan Chen, accredited exercise physiologist at Pivotal Motion, said exercising or stretching in-flight can also help prevent increased pain from pre-existing areas like the knee, hip and lower back.

“If someone’s got a previous existing injury … a lot of those can be set off, in terms of pain and discomfort, just purely by [being] stuck in that one seated position for a long time,” he said.

“The important thing is to try and stop that from happening, and not let that set off, and just have plans in place to try and help ease that discomfort.”

If you have a pre-existing injury you’re worried about, Mr Chen recommended seeing your regular physiologist for advice before travelling on what sort of exercises and stretches to do on a plane.

Apart from walking around the cabin, he said some things you can do to keep active include the following, with a recommended three rounds of 10 repetitions per exercise:

• Stretching your neck from side to side
• Rolling your shoulders backwards and forwards
• Tucking in your chin (giving yourself a double chin), and keeping it tucked in while pushing your head back against the headrest
• Performing a seated thoracic stretch by placing your hands on the chair in front, pushing your chest down towards the ground, holding the position for three to five seconds, relaxing, and repeating
• Stretching your forearms, with your arms held out in front, and the top of your hands face you
• Performing pelvic rocks by rocking your hips/pelvic area backwards and forwards, as well as side to side, while seated
• Bringing each knee to your chest
• Rotating your knees where possible
• Raising your calves in front of you
• Marching on the spot while seated
• Performing a knee extension by putting your feet underneath the chair in front of you, and then pushing up against it using the muscles on top of your legs.

With all of the above exercise, remember to make sure you’re not disturbing passengers sitting around you.

When you visit a new destination, one of the most important and exciting things you can do is take great pictures. You have saved enough and are ready to spend on the trip to have the best moment of your life. So, why not preserve these memories in photographs? You must ensure you don’t lose the pictures since you might never repeat those moments. Therefore, ensure every picture is safe every time you press the shutter. Losing your precious pictures is the last thing you want, yet some people lose them when traveling. Don’t let this happen to you. Try these tips and hints to ensure your pictures will be safe throughout your trip.

Carry an External Hard Disk

Download your pictures to a laptop and ensure you also back up to an external hard drive. Some memories cannot be recovered. That is enough to ensure you have an external hard drive every time you travel.

Utilize Online Storage

There are reliable online storage platforms you can utilize to protect the photos. Companies like Amazon and Dropbox have reliable storage solutions you can use to save your photos. However, you will need an internet connection. So, we recommend backing up to online storage every time you get to the hotel.

Format the SD Card

Before you start using your SD card, make sure it is clean. It ensures the card has enough space and has no viruses that might corrupt the photos. Learn how to clear SD card on Mac to create more space for your trip. It is crucial to keep the card clean until the next time you need to take pictures.

Back-Up Your Old Photos

Before you clear your memory card, back up the old pictures. It is also recommended to back up the pictures every time you return to the hotel room. This way, you can start the next shoot knowing your pictures are safe. It is understandable to go back to the hotel feeling tired and not wanting to do anything afterward. However, protecting your photographs is worth a little effort.

Develop a Saving System

The best way to ensure you don’t lose your pictures is to create a system of saving them. Decide how you will save the pictures before you go to the next scene. A system will keep you organized and ensure you don’t lose any moment you have captured.

Don’t Keep All the Pictures in One Place

In simple terms, don’t keep your pictures in one memory card, even if it has enough space left. It means that once you lose the card, you lose all the pictures you have taken throughout the trip. So, consider buying smaller memory cards to have other options if you lose one. It is also advisable not to erase your images after backing up. That way, you will have your pictures in three places.

Bring an Extra SD Card

SD cards are now affordable, so that you can bring an extra one to your trip. An extra SD card ensures you have your pictures in different places and sufficient space to take more pictures.

A Quick Roundup

These are simple methods you can use to ensure your photographs are safe. Always back up before heading out or erasing them from the card. Save them in different locations and create a system of saving them.

First of all, you have to adjust yourself to an unfamiliar environment, which can play havoc with your daily routine.

Going on a business trip can be exciting as well as intimidating, particularly for those who are venturing out in the world of corporate travel for the first time and wish to return with a lasting impression.

However, crossing different time zones at a moment’s notice to foster the company’s name is not an easy task, despite the thrills associated with brokering a good deal.

First of all, you have to adjust yourself to an unfamiliar environment, which can play havoc with your daily routine. Then one has to confront the ramping up of security at airports where there are geopolitical tensions brewing.

Fortunately, with proper preparation, there is a way out from these high-pressure situations, providing you plan your journey in a way to ensure a seamless travel experience from start to finish.

So here are five tips that help newcomers ensure smooth executive-level travel that will not only allow them to focus on work but at the same time keep their bosses happy as well.

# 1) Know your destination well

Doing adequate research on the destination you intend to visit well in advance is the best way to ensure your business trip is fruitful. Having sufficient knowledge of the place will help in resolving all the nitty gritty that make business travel cumbersome.

Ensure that you know about the hotel accommodation you are going to stay in, especially the amenities they offer like Wi-Fi, spa and gym. Compare all the accommodation options suited for business travellers on sites like CozyCozy.

Learn a bit about the country you are visiting, especially if it is your first time. Understanding their customs, etiquette and language can come in quite handy in striking business deals.

# 2) Prepare an itinerary

Traveling for business is totally different from the spontaneous planning required for leisurely tourist trips as it requires an organisation’s time and money.

A planned itinerary is the blueprint for a successful business trip, so include all the main activities that you intend to execute on the journey with a complete time-bound break-up. Share a copy of this with someone in the family back home so that you can be traced, if and when needed.

Budget your trip beforehand, load the amount needed on your forex card, and lock the conversion rate of the currency of the destination.

# 3) Pack smart

With all the conferences, meetings, dinners and lunches you might have, packing right for the trip will do you the world of good. Carry an appropriate outfit for each occasion and pack them in separate packing cubes in order to carry just the clothes you may need.

Add some exclusive travel-sized toiletries to the list and place them in a handy carry bag, which can be easily accessed during security checks. Not only will it save space in your bag but also save valuable time at the airport.

Pencil in some ironing time before you pack because there is nothing more embarrassing than having to attend a meeting in wrinkled shirts and pants.

# 4) Don’t forget the gadgets

Gadgets are an important element on a business trip, as they make it easy for you to work and connect with friends and families at home.

Remember to pack your phone, laptop, and universal adapter as you will be working from both the office and the hotel room, and speaking with loved ones during free time.

# 5) Other key points to consider

• Make a checklist of your tickets, passport, hotel bookings at least a week in advance
• Book flights, accommodation, transport in advance to avoid a price surge, and to reduce cost
• Carry your prescription medicine, and be prepared for emergency and illness
• Knowing your transfer time to and fro from the airports is important in an important step that helps in avoiding last-minute commute-related panic

As South Africa observes Women’s Month, the spotlight shines on a travel trend that has gained prominence largely among women: solo travel.

The statistics for female solo travel in 2022 disclosed that a notable 84% of individuals journeying alone were women, affirming their dominant role as trailblazers in the realm of independent exploration.

Setting forth on solitary journeys is exhilarating and liberating, allowing individuals to venture into novel landscapes, connect with unfamiliar faces and uncover more about their own selves.

This expedition presents an avenue for independence and self-reliance, all while immersing in assorted cultures. Still, and particularly for female explorers, the prospect of solo travel can evoke apprehension due to its multitude of concerns and considerations.

In the year 2022, the Female Solo Travel Statistics revealed that an overwhelming 84% of solo travellers worldwide were, indeed, women, showcasing their continuing prominence as pioneers of independent voyages.

According to Sadudee Sangnil, the director of the Tourism Authority of Thailand in London, this substantial percentage of solo female travellers underscores the significance of women arming themselves with the requisite knowledge about solo travel, serving as crucial preparation before embarking on such expeditions.

‘Solo travelling as a woman means having to leave your comfort zone, which can be both thrilling and intimidating at the same time – especially for first-time female travellers. Doing enough research builds confidence in your decisions, it helps you trust your instincts even more while embracing the opportunities that come with exploring the world.’

She adds that when you travel alone, you become responsible for so many things, such as your own safety, wellbeing and enjoyment, which can be very empowering.

Sadudee recognises the strength, courage and independence of solo female travellers worldwide and is pleased to offer five useful tips to empower women to travel confidently and safely.

Research and plan ahead

Knowledge is key when it comes to solo travel. Taking time before departure to investigate the places and standards of your destination isn’t just fascinating but significant. That involves creating an itinerary that includes a list of the best place to visit as a solo traveller, important contact information, addresses and emergency numbers to ensure you are well prepared.

Understand the local culture

The biggest undertaking before any trip should be understanding the local customs and cultural norms of any country you will be visiting. Often people offend locals or run into trouble for not acting appropriately. For example, Thailand is a religious country with many religious sites which require people not to expose too much skin; it is, therefore, important to be aware of information like this as solo travellers may be visiting all these for the first time.

Know how to get around

The best part about travelling is that you want to move around but it is important to understand how local public transportation works, for your own peace of mind and safety. Countries like Thailand are well set up for solo travel, and it is fairly easy to get around using hotel transfers, internal flights, tuk-tuks, boats and cabs.

Join activities and excursions

Participating in organised group tours and activities can be an excellent and safe way to meet like-minded travellers and other solo travellers too. Activities like island hopping in Phi Phi Islands in Thailand are generally a full-day experience and involve snorkelling, swimming, trying out the popular longtail boat and Thai food among other things. Additionally, many tour operators offer female-friendly experiences in Thailand as they understand that women often have different needs or expectations when they travel.

Relax and enjoy

Solo female travel provides the ultimate sense of independence as it empowers you to overcome any challenges that lie in your path without assistance, enhancing your self-worth and mental stability. Travelling is a special life experience as it allows you to disconnect from the stresses of everyday life. Allow yourself to unwind and appreciate various experiences such as culture, unique cuisine, lifestyle, people and many more.