The body control Pilates pocket traveller

A long journey - whether it is a long-haul flight or a car, bus, boat or train ride - upsets our daily rhythms, circulation, digestion and even our posture and movement.

Yet there are simple things that everyone can do to make the whole travelling experience safer and more comfortable.

This guide gives advice on: the types of food and drink you will travel on best; preventing deep-vein thrombosis; medication that might put you at risk on long journeys; and countering jet lag.

Its main focus, however, is on exercises to do before, during and after your journey.

These mini-workouts are designed to stretch out tight muscles, mobilize joints, relax parts of the body prone to tension, improve circulation and keep the back supple and strong.