If you're not flying first-class, your in-flight meal options are pretty limited. And with new Transportation Security Administration (TSA) guidelines, you can't bring any food or drinks on-board. A good alternative is to eat a healthy meal in the airport concourse before you board your plane (arrive at the airport extra early to allow time to eat). Look for a low-fat, high-fiber, cholesterol free meal _ like grilled chicken sandwich, bean burrito, cheese or veggie pizza, green salad with grilled lean meat or seafood. Make sure to drink plenty of liquids, especially water, since supplies may be short with a planeload of passengers. Check your carrier to determine if your flight includes meal service, and what types of food are offered, free or for purchase. If available, order a special meal (diabetic, gluten-free, vegetarian, etc.). On the plane, drink plenty of water and tea (avoid coffee and soft drinks, which tend to dehydrate the body).

Before you board, if you have time, take a brisk 30-minute walk (one tip is to circle the concourse several times). Once you have boarded the plane and are in the air, it's important to keep your body hydrated and exercised to avoid a potentially serious condition called deep vein thrombosis (DVT), affecting the blow flow to the lower legs. Drink water and tea as often as possible and exercise several times in-flight using these simple principles: walk and stretch. Keep feet elevated on footrests or briefcase. Move about the cabin; walk to the restroom and back. Exercises and stretches can be done in your seat.

Seated Stretches:

• Knee to chest _ Grasp right knee with both hands, bend forward slightly and pull knee to your chest. Hold stretch for 15 seconds; then slowly let your knee down. Repeat with left knee. Do 10 stretches for each leg.
• Forward flex _ With both feet on the floor, slowly bend forward to reach your ankles. Hold stretch for 15 seconds and slowly return to upright position.
• Overhead stretch _ Raise both arms straight up. Use one hand to grasp your opposite wrist and gently pull to one side. Hold stretch for 15 seconds and repeat with other arm.
• Shoulder stretch _ Bring right hand over left shoulder; then place left hand behind right elbow and gently pull elbow toward your body. Hold stretch for 15 seconds and repeat with other arm.
• Neck roll _ Relax head and shoulders; then drop your right ear to your right shoulder and gently roll your neck forward and to the other side. Hold each position 15 seconds. Repeat 5 times.

Seated Exercises:

• Ankle rotation _ Lift feet off floor and twist your ankles in wide circles. Do for 15 seconds, and then reverse direction. Repeat with each foot 10 times.
• Shoulder roll _ Lift shoulders upward; then pull backward, downward and forward to create a gentle circular motion. Continue for 30 seconds; then reverse direction.
• Arm curl _ Begin with arms on chair rests bent at 90-degree angle. Raise one hand up to chest and back down. Alternate hands and continue for 30 seconds. Repeat.
• Knee lifts _ With leg bent, lift knee up to chest and bring back to normal position. Repeat with other leg. Do 20-30 times for each leg.
• Foot pumps _ Keep heels on floor and lift front of feet toward you as high as possible; hold for 1-2 seconds and then flatten your feet and lift heels as high as possible _ with balls of feet on the floor. Continue for 30 seconds, and repeat.
• Back twist _ While seated, reach your right arm across your body to the left armrest. Slowly turn your torso and head as far to the left as you're comfortable and hold 10 seconds. Repeat 5 times and switch sides.

Remember, oxygen intake and improved circulation is the goal while in-flight. Make sure to perform some exercises every half hour during the flight, drink plenty of fluids and relax. You'll arrive at your destination feeling more fit and with less stress.