In-flight Wellness & Comfort

SAUDIA takes all the measures it possibly can to maximize passengers’ comfort and convenience – through its generous seat configuration, comfortable seats and all-around in-flight services. 

However, flying long distances sometimes poses real challenges to the passengers’ health – disrupting their normal sleeping patterns, eating habits as well as the effects of changes in the time zones.


We recommend some basic steps to follow to maximize your comfort during those long-haul flights: 

  • Wear comfortable clothes when you travel. Tight-fitting clothes may naturally cause some discomfort and it is advisable to wear loose-fitting clothes instead. This is why we offer, on certain flights in First Class, comfortable pajama suits that you can wear for utmost comfort
  • Drink plenty of fluids, a lot of water, juices and soft drinks with no caffeine to keep hydrated during the flight. Too much caffeine beverages are not recommended. Alcohol is especially harmful to proper hydration – not a problem as this is not served on board. Instead, we offer you freshly-prepared fruit juices of all kinds, excellent for your health and in-flight comfort. It also helps to moisten the face from time to time as cabin air tends to dry the skin. 
  • Eat lightly. It will be hard to resist our delicious in-flight meals but if you want to reduce in-flight discomfort, we recommend that you try our lighter meal options. Our in-flight menus are designed to fit all types of tastes and dietary requirements. If you have special requirements – vegetarian, diabetic or other, let us know well in advance so we can meet your needs.
  • Exercise, there are simple routines and exercises that you can perform during long-haul flights. You can take walking breaks and walk around the cabin – making sure the seat belt signs are off.
  • We recommend gentle, low impact exercises at least 5 minutes every hour. While seated stretch your legs, rotate your ankles and flex your feet to push blood toward the heart. Avoid crossing your legs at the ankles or knees. 


Here are some simple exercises that you can perform on-board: 


  • Ankle exercises: Lift your feet off the floor and draw a circle with your toes moving one foot clockwise and the other foot in a counterclockwise motion. After a few repetitions, reverse the direction of each foot. 
  • Foot exercises: Keep both heels on the floor then point the feet upward as high as you can. Put your feet flat on the floor again and then point both feet up again, repeating the cycle a number of times. 
  • Knee exercises: Lift your leg with the knees bent while flexing your thigh muscles. Lift each leg alternately and repeat at least 20 times for each leg. 
  • Shoulder exercises: Roll your shoulders, hunch them forward, upward and then backward in a gentle rolling motion. 
  • Arm exercises: Hold out your right arm, elbows down, then lift up your hands to your chest, then back down again. Do the same with the left arm repeating the motion a number of times, as desired. 
  • Knee to chest stretch: Bend forward and put hands around left knee bringing it towards the chest. Hold the position for at least 15 seconds then gently let go, doing the same with the other knee for at least 10 repetitions. 
  • Overhead stretch: Raise both hands high up over your head. Grab with one hand the wrist of the other hand and pull it gently to one side. Hold the position for 15 seconds and repeat with the other hand. 
  • Shoulder stretch: Stretch right hand sideways over the left shoulder. Place the left hand behind the right elbow and gently press the elbow towards the shoulder. Hold the position for at least 15 seconds then perform the same routine with the other hand. 
  • Neck stretch: Relax your shoulders then drop one ear to the shoulder, then gently roll the neck forward and to the other side. Hold the position for about 5 seconds then do it on the opposite direction. 
  • While landing: The changes in the air pressure when the aircraft is landing may cause discomfort to the ears and sinuses. To minimize discomfort: yawn or swallow a number of times and pinch your nostrils together then blow into your cheeks with your mouth closed. 

It may also help to chew on a hard candy – sugar free if you are concerned about sugar intake. If you are experiencing more than mild discomfort, please don’t hesitate to talk to any of our cabin crew, who will be pleased to assist you further.