Sydney (13)

A number of airlines now provide business/first class passengers with noise-cancelling headphones. However, if you are on flights that do not, make sure you get yourself a pair before you board. The investment will be well worth it as noise is significantly reduced as a result. The only trouble is that you may become so engrossed with the movie, you won't notice the flight attendant asking you about your food order! Buy them online or at the airport.

Australian national carrier Qantas has announced to the press that it will be launching its first A380 flights from October. Whilst the dates of flights are not fully confirmed as yet, the first aircraft is likely to fly some of the long-haul routes served by its current 747 fleet. Anyone wishing to travel to Melbourne from LA is expected to be the first to benefit. Singapore Airlines introduced a premium to those booking new tickets on the A380, however, they honoured the lower cost tickets bought before the announcement of routes. If you are buying a fully flexible ticket for this route, it may be a good idea to buy the ticket now, just in case they start charging a premium for the A380. Just make sure the flight is refundable if your plans change.

Regular travellers amongst us know that the glamour of travelling soon wears off when faced with a long-haul flight, a packed schedule of meetings, and when the only hope of seeing the city you are visiting is in the taxi ride to the hotel. Added to this, travelling to the other side of the world can place unnatural pressures on your body. Sleep deprivation, poor hydration and lack of movement during the flight can all take its toll. Here are some tips for staying healthy so that you return home in good shape and feeling good.

Before you travel, make sure you are fully immunised. Go to your GP to make sure you are all up-to-date with your jabs.

Travelling in business/first class may offer you more comfort and space, unfortunately though, it doesn't negate the fact that you will be spending up to 24 hours in a relatively sedentary position. Common problems include: headaches, sore throats, dryness in the skin and throat, coughing, muscle aches and popping ears. These are primarily caused by the drier air (air is kept drier to reduce the spread of germs and to reduce the risk of corrosion within the airframe), the pressurised cabin and the general lack of space onboard.

Prevention is better than cure:
Drink, drink, drink - don't reach for that glass of Chardonnay, instead ask for a bottle of France's finest water instead. Frequent and regular sipping (rather than gulping) can keep you hydrated and happy whilst keeping your throat moist and your immune system strong. If you do want to drink alcohol, do so in moderation. Remember that the effects of alcohol are exaggerated in the air.

Stretch your legs - whilst airline regulations and the lack of floor space will leave you feeling more like a battery chicken rather than free-range. Try to get up and stretch your legs once every couple of hours.

Exercises to avoid DVT (Deep Vein Thrombosis) will be presented in the aircraft reading materials and/or radio channel so you can also get extra tips to get blood flowing

Leave the suit in the suitcase - you probably aren't going to meet a client on the plane so leave the suitcase for carrying your suit. Wear something comfortable, particularly make sure that it is not tight (to allow blood to flow) and you take layers (so that you can stay warm if it gets cold). If you must meet clients as soon as you leave the airport, then use the airline arrivals facilities (if available) or even the toilets in the baggage collection area. After all, you (and your suit) will look a lot fresher as a result.

Take off your contact lenses and keep your face moist. The last thing you want is uncomfortable contact lenses and extra red eyes when you wake up. Keep fresh with moisturiser (no one will think less of you for using it). Remember the lip balm as well.

Change your time zone as soon as possible - don't wait to you hit the ground in order to change your time zone. Try and get as close to your destination time as soon as you can. Whether it be the night before your flight or onboard. This will save you valuable 'jet-lag adjustment' time when you land. If you are planning your travel itinerary remember the old adage "west is best" when it comes to jet lag so if you can, choose to go west.

If unwell, don't say farewell - If you are sick, try to postpone or cancel your trip. Flying places unnatural pressures on your body so symptoms can feel more exaggerated. You will recover a lot better on land and in some countries (such as Hong Kong), you will be scanned on your way to immigration and therefore risk being quarantined or turned around if you are ill anyway.

On the ground: Eat healthily - keep to the fresh foods and salads when you first get off the plane. Your body needs the nutrition and water to keep you fresh and build up your immune system

Check the hotel exercise facilities - before you book your hotel, see if there are any gym facilities. Make sure they are free or included in your package. Hotel pools can also be an attractive way to reduce stress and unwind at the end of the day.

Go for an early morning/late evening jog - most major hotel chains have jogging route maps, so give your lungs a well deserved breather and get outside for some sun (if in the morning) and fresh air. Ensuring 30 minutes a day will keep your heart healthy and get your body ready for day ahead.

Do some simple exercises in your hotel room - in the absence of the above and if you really don't have time, then there are few simple exercises you can do in your hotel room. Set a towel on the floor and do: Push ups, sit ups, plank (balancing as if doing a push up without the movement), star jumps, lunges (balance a book in each hand, stretch out and set forward whilst bending your knees). Do each exercise 8 times and change exercise. Repeat 3 times.

When visiting Sydney the temptation is to stay in the Rocks (the district the world thinks of as Sydney). Don't, it's a tourist trap. Instead, consider Kings Cross or Darlinghurst. These districts are the heart of Sydney. Not as pretty but much more fun.