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Pilots are taught to follow the “IMSAFE” checklist to evaluate their mental and physical fitness before each flight, but how do pilots get and stay fit? FAA offers a brochure titled “Fit for Flight” (http://www.faa.gov/pilots/safety/pilotsafetybrochures/media/FitFor_Flight.pdf) that provides some basic information for pilots on how to adopt and maintain a flying-friendly healthy lifestyle.

Get with a Program

While you don’t need the body of a professional athlete in order to fly, maintaining strength and flexibility is important. Muscles that aren’t used tend to atrophy and weaken—even that big one in your right leg that helps you keep the airplane on the centerline during takeoff. A healthy cardiovascular system helps you avoid potentially life-threatening conditions, such as heart disease and diabetes. One of the other important benefits of physical fitness is that your body is better prepared to cope with the various emotional and physical stressors that are encountered while flying.

Of course, we’d be remiss if we did not remind pilots to check with a physician before beginning any exercise program. If your FAA Aviation Medical Examiner (AME) is also your primary care physician, he or she may even be able to tailor a program to your specific needs and flying lifestyle.

Eat Right, Fly Smart

The “Fit for Flight” brochure suggests that pilots who want to improve their overall diet eat well-balanced meals that offer a combination of proteins, fats, and carbohydrates. Keep your energy up, but avoid eating a big nap-inducing meal right before a flight. While many studies have shown that moderate consumption of alcohol can be good for your heart and possibly reduce the risk of some types of cancer, pilots need to be mindful that the “eight-hour bottle-to-throttle” rule is the absolute minimum. Some individuals may require a longer period between drinking and flying depending on the amount of alcohol consumed and their personal metabolism.

Drinking enough water throughout the day is important for anyone, especially if you work out. Remember, dry air aloft can also make you thirsty, so always have bottled water available in the cockpit—and a good alternate in mind in case you or your passengers need a bathroom break.