Flying makes it easy to collect passport stamps, and just as easy to collect germs. Team USA’s physician, Dr. Jonathan Finnoff, has spent years studying how to keep Olympic athletes healthy as they fly across the globe. His strategies are practical for anyone boarding a commercial aircraft and can significantly reduce your chances of getting sick while traveling.
1. Choose a window seat in the middle of the aircraft
According to Dr. Finnoff, selecting a window seat situated near the middle of the plane minimizes your exposure to high-traffic zones like boarding areas and lavatories. Fewer people walk past your seat, which reduces the chance of being accidentally touched or exposed to respiratory droplets in passing. A window seat also gives you more physical distance from aisle movement and lets you control the shade for better rest and airflow management.
2. Use the air vent as a protective barrier
That adjustable air nozzle above your head is more valuable than most travelers realize. Finnoff recommends directing airflow between you and the passenger beside you to help push airborne particles away from your breathing zone. Set it to a moderate flow pointed slightly ahead of your face. Modern aircraft use HEPA filtration systems that refresh cabin air every few minutes, but using the nozzle correctly adds a personal layer of active airflow defense.
3. Disinfect all high-touch surfaces immediately — especially the tray table
Before settling in, clean anything you are likely to touch. Research has shown that tray tables can harbor more bacteria than lavatory seats due to rapid flight turnaround and inconsistent cleaning between flights. Use hand sanitizing wipes to thoroughly clean:
- Tray table (top, latch, and edges)
- Seatbelt buckle
- Armrests
- Window shade handle
- Touchscreens or entertainment controls
- Air vent and lighting buttons
Let surfaces air-dry before using them. Clean your hands again after wiping down surfaces to avoid accidental exposure from the wipe itself.
4. Prioritize strict hand hygiene
Wash your hands whenever possible, especially after touching shared surfaces or before eating. When soap and water are unavailable, use an alcohol-based sanitizer with at least 60 percent alcohol. Avoid touching your eyes, nose, or mouth unless your hands have been freshly cleaned. Carry enough wipes and sanitizer for the journey, including layovers and ground transfers.
5. Consider using a mask during boarding and deplaning
While no longer mandatory on most flights, wearing a breathable, well-fitting mask during crowded stages of the journey — such as boarding, deplaning, or passing through congested airport lines — can help limit respiratory exposure, especially during heightened virus seasons. Travelers visiting vulnerable individuals or going on important trips may find this extra layer worth using.
6. Protect your immune system using consistent sleep
The final and most universal recommendation from Dr. Finnoff is consistent and restorative sleep. Athletes are encouraged to maintain at least seven to eight hours nightly to support immune function. Travelers can benefit similarly. Enter long-haul travel well-rested, and plan recovery time on arrival if crossing multiple time zones. Improve in-flight rest with an eye mask, earplugs, or a neck pillow and replicate your normal nightly routine as closely as possible.
7. Combine strategies like an athlete
No method is foolproof. What matters is layering multiple practical steps: strategic seat choice, optimized airflow, sanitizing high-touch surfaces, disciplined hand hygiene, optional masking during peak exposure periods, and strong sleep habits. These are the same techniques that help Olympic athletes remain healthy as they jump from continent to continent. Travelers can apply the same playbook to land feeling better and ready to move.
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