Anyone who has traveled overseas, across oceans and time zones, has experienced jet lag. Jet lag is the result of your body clock being thrown out of kilter, often causing symptoms such as nausea, insomnia, exhaustion, fatigue, headaches, constipation or diarrhea, dehydration, irritability and even memory or coordination problems. The symptoms of jet lag can last for several days, potentially making business trips and vacations dreadful.

The Cause of Jet Lag

Your internal clock, or circadian clock, is actually located in the hypothalamus of the brain. The hypothalamus is used for a variety of bodily functions such as regulating brain and cellular activity as well as determining your sleep times. The hypothalamus also sends out signals to your body that keep all bodily systems running on correct cycles.

Various stimuli such as changes in night and day cycles, and when you eat  can affect the rhythm of your circadian clock  Long distance flights prevent your regular cycles from lining up with the predetermined inner clock, resulting in feelings of jet lag.

Exercise and Jet Lag

Studies on both mice and humans have shown that exercise alleviates the symptoms of jet lag on the body, but not on the brain. Exercise is particularly effective if workouts are completed at the same time of day and or at the same location as usual.

While exercise has been shown to reduce the symptoms of jet lag and help restore your body clock back to normal, studies reveal that there are specific times of day that exercise should be performed in order to best alleviate jet lag symptoms.

Exercise before the Trip

It’s important to exercise as close as possible to your flight departure. High intensity workouts are best because such vigorous exercise relieve pre-flight anxiety, burn excess calories and releases those “feel good” endorphins so you can rest better during your trip.

If you don’t have time for a high intensity workout before you leave, then at least walk around the airport for several brisk laps. Although not as effective as an intense workout, some form of pre-flight exercise will help reduce fullfledged jet lag symptoms.

Exercise during Flight

It is difficult to do much moving during flight, but some form of exercise while you’re travelling can help reduce the symptoms of jet lag. If nothing more, walk to the bathroom, do some stretches, perform some isometric exercises, or anything that will keep your blood flowing and your limbs from cramping.

Exercise Soon After Arrival

Although jet lag symptoms aren’t normally experienced until a a day or two after arrival, it is most beneficial to exercise as soon as you can. This can even entail taking a brisk walk, short jog, or a workout in your hotel room.

Next time you head out on a long distance flight, grab some stimulating exercise and have a good flight!