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MAINTAIN GOOD HEALTH
THROUGHOUT YOUR CAREER AS A PILOT

Fitness to Fly – A Medical Guide for Pilots is a This handbook is intended to close the gap
preventive-medicine handbook that is easy-to- between pilots’ medical requirements in order
read, motivating and educational, with engaging to fly and the preventive measures that can help
content, graphics and charts to empower you them fulfill those requirements.
to limit your health risks and set your own goals
and strategies to maintain fitness to fly and a The recommendations contained in this guide
balanced lifestyle. are also applicable for cabin crew, air traffic
controllers and anyone working within the
This guide was developed by the International aviation industry. They will help improve the
Civil Aviation Organization (ICAO) in collaboration personal health of aviation personnel throughout
with the International Federation of Airline Pilots’ their careers, bringing positive outcomes for all
Associations (IFALPA) and the International Air aviation stakeholders in the long-term.
Transport Association (IATA). It is focused on the
health risks pilots face during their careers and This is ICAO’s contribution to promoting the
the medical recommendations that help them well-being of the aircrew community - a priority
mitigate those risks. shared by all aviation stakeholders.

This book helps you to:

✓☐Understand the most common

☐
health issues facing pilots today

✓☐Learn how to reduce major risks

☐
to mental and physical health

✓☐Manage your nutrition, sleep

☐
and medication for optimal flight
performance
 TABLE OF CONTENTS

CHAPTER 1 CHAPTER 5
UNDERSTANDING HOW TO REDUCE YOUR HEALTH RISKS
CARDIOVASCULAR RISK FROM MUSCULOSKELETAL INJURY

CHAPTER 2 CHAPTER 6
HOW TO KEEP NUTRITION AND WEIGHT MANAGEMENT
MENTALLY WELL
CHAPTER 7
CHAPTER 3 SLEEP AND THE IMPACT OF
IMPACT OF ALCOHOL AND DRUGS MEDICAL CONDITIONS
ON PERFORMANCE AND HEALTH
CHAPTER 8
CHAPTER 4 TRAVEL HEALTH
WHAT WE KNOW
ABOUT CANCER CHAPTER 9
HEARING AND VISION
CHAPTER 1
UNDERSTANDING
CARDIOVASCULAR
RISK

ARE YOU EXPERIENCING

ANY OF THESE WARNING SYMPTOMS?
1. Irregular heart beat
2. Pressure, tightness or chest pain
3. Dizziness
4. Difficulty breathing or shortness of breath

If your answer is yes, you may be under

one of these 4 major risks:

CK HYP
TA ER
AT
TE

4
RT

NS
HEA

ION

MAIN
CARDIVASCULAR
HEALTH RISKS
IN AVIATION
IA S
ST

TM

KE Y
RO

RH
AR

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 1
UNDERSTANDING
CARDIOVASCULAR
RISK

In Fitness to Fly, find

7 WAYS TO MITIGATE THESE RISKS
AND ACHIEVE OPTIMUM
CARDIOVASCULAR HEALTH:
1. Get active!
2. Understand your blood fat (lipid) levels
3. Manage your blood pressure
4. Eat a healthy diet
5. Maintain a healthy weight
6. Understand the risk of diabetes
7. Stop smoking

Drink plenty
of water
Get sufficient
Exercise sleep
regularly

Manage your
diet and weight

Adopt a low
intake of
alcohol

Reduce
chronic stress

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 2
HOW TO KEEP
MENTALLY WELL

There are several challenges pilots face

during their career that can result in
emotional and mental stress:

Job insecurity

Irregular work Work/Life

schedules balance

Adapting to time CHALLENGES Changes

zone changes TO A PILOT’S in the aviation
industry
MENTAL HEALTH

Fatigue/ Social/
lack of sleep relationship
strain

Sickness Financial
issues

Regular tests
add to anxiety

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 2
HOW TO KEEP
MENTALLY WELL

In Fitness to Fly, find

5 PRACTICAL WAYS TO ACHIEVE
OPTIMUM MENTAL HEALTH AND
WELL-BEING:
1. Connect socially with others
2. Get Active
3. Keep learning
4. Give to others
5. Be mindful

ve Keep in
Find creati touch w
ts wa ys to ith Fin
h o ugh spend tim
e friends you d an
id t ated e ac
Avo nrel task sus njoy tivity
u the d tai and
to t han n it
a t
ur
yo n to t Connec socially
Ex / te

s with o thers
er 15 s
n
75 inu eek

cu tio se
ci 0

ful
m w

Fo tten pre Ge
se

nd ta
a

a e
th mi ct
ive
Be
rel youture

ips

Ch urse
yo
sh
on r

all lf
r
Nu

en
ati

ge
ers

Ke
ep
oth

Adopt h f the
outside ce
Lear
r

workpla
Give you

o
time to
others

Give t

ning

obbies
o

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 3
IMPACT OF ALCOHOL
AND DRUGS
ON PERFORMANCE
AND HEALTH

There is a clear flight safety risk associated

with problematic use of alcohol, or other
psychoactive substances. Among a variety
of other detrimental effects, the following
are some effects of alcohol intake:

• Increased self-confidence and reduced

anxiety that can adversely affect decision
making
• Coordination problems
• Impaired reaction time and double vision
• Errors of judgment of distance or speed

RISK OF INJURIES FROM SHORT-TERM EFFECTS OF ALCOHOL

Severity
of effects Rate of alcohol intake

risk
her
Hig

LOW Level of alcohol intake HIGH of a bottle

strongly
Decision-making affected Alcohol poisoning increases risk
if consumed
Impairment of risk-based Confusion
over
decisions Vomiting 3-6 hours
Less ability to respond Seizures
to changing situations Unconsciousness
Errors of judgement
of distance and speed
Loss of balance/coordination

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 3
IMPACT OF ALCOHOL
AND DRUGS
ON PERFORMANCE
AND HEALTH

In Fitness to Fly, find

9 PRACTICAL WAYS TO MINIMIZE RISK
FROM ALCOHOL INTAKE:

Assess your Comply with Learn about the amounts of

1 drinking habits
2 your company’s 4 alcohol in different drinks
alcohol policy

Take the AUDIT Find out the drinking

questionnaire 3 guidelines Spirits Beer Wine
%
in your country alcohol 40% 5% 12%

9
Know where Set sensible drinking levels
9 to seek help PRACTICAL 5
UNIT= small glass / 12% ABV
WAYS
Mitigate the short-term to minimize risk Max 14 units/week
8 from alcohol UK guidelines Spread over 3+ days
effects of alcohol

Alternate Eat a meal

Max
with prior to US guidelines 1 2
water drinking Daily

Have several 6 Don’t “binge drink” 4+ 5+

7 alcohol-free
days per week
The effects of binge drinking
can last for up to 72 hours Blood alcohol level
= or + 0.08 grams

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 4
WHAT WE KNOW
ABOUT CANCER

Studies indicates that cancer incidence

is generally lower in professional pilots
than the general population. However,
an increased frequency of skin cancer
has been reported in pilots which could
be due to exposure to UV from sunlight.

Other types of cancer are caused

by the five leading lifestyle risks:
high body mass index, low fruit and
vegetable intake, lack of physical
activity, tobacco use and alcohol use.

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 4
WHAT WE KNOW
ABOUT CANCER

In Fitness to Fly, find

8 PRACTICAL WAYS TO MINIMIZE
THE RISK OF CANCER:
1. Stop smoking 7. Reduce the risk of
2. Eat a healthy diet certain infections
3. Maintain a healthy weight 8. Discuss with a health
4. Cut back on alcohol professional which cancer
5. Avoid sunburn screening tests you
6. Get active! should undergo

SKIN CANCER
To reduce the risk of developing skin cancer
CHECKLIST

Do not deliberately Stay in the shade Wear clothing that

sunbathe when the sun is highest
covers as much of
your skin as possible

6 HOURS

09:00 15:00

Protect your head, Use sunscreen Avoid using

a tanning bed,
face and back of the with factor (SPF)
neck (e.g. wear a hat of 15 or higher booth or sunlamp
with a wide brim)

It should protect
you against both
UVA and UVB

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 5
HOW TO REDUCE
YOUR HEALTH RISKS
FROM MUSCULOSKELETAL
INJURY

In professional pilots, musculoskeletal problems

consistently rank among the most common
reasons for unfitness, both temporary and long
term with the potential to create a flight safety risk
due to distraction and performance decrements.

While back pain is the single most important

musculoskeletal problem in pilots, there are
other types of musculoskeletal conditions that
should be considered (e.g. those related to
sporting injuries and home-based activities).

MOST COMMON MUSCULOSKELETAL INJURIES

Back pain Domestic injuries/ accidents Sports injuries

10% of the population per year 3.7% of the population per year 3.1% of the population per year

Major cause of discomfort for pilots

Helicopter pilots are most affected

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 5
HOW TO REDUCE
YOUR HEALTH RISKS
FROM MUSCULOSKELETAL
INJURY

In Fitness to Fly, find

9 PRACTICAL WAYS TO REDUCE
MUSCULOSKELETAL INJURY RISKS:
1. Get active!
2. Build up levels of physical activity slowly,
and warm up before undertaking
sporting activities
3. Avoid exercise when feeling unwell
4. Adopt an ergonomically neutral posture
5. Keep your back straight and not twisted
when lifting
6. Maintain a healthy weight
7. Take care to avoid accidents or falls
8. Stop smoking.
9. Sit less, move more - reduce risks from
GET ACTIVE! a sedentary
Including exercise in your regular routine is the most important
lifestyle
action you can take to improve your overall health.

A GOOD EXERCISE PROGRAMME SHOULD INCLUDE:

Aerobic Core Strengh Balance Flexibility

fitness exercises training training and streching

Running, Muscles of Push-ups, For example, Stretching

walking, the abdomen, squats, exercise standing on exercises when
using stairs lower back with weights one leg and the muscles are
and pelvis switching warmed up

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 6
NUTRITION AND
WEIGHT MANAGEMENT

One of the main health risks for pilots is an

unhealthy diet. Obesity is linked to a number
of chronic health conditions. Diabetes is one
of the top 10 diseases that cause long-term
unfitness in professional pilots and is linked to
diet and weight issues.

Healthy weight loss isn’t about a ‘diet’ or

‘programme’. It’s about lifestyle changes in
daily eating and exercise habits.

Health problems related to raised BMI:

BODY MASS
INDEX (BMI)

Body weight in kilograms

Diabetes Cardiovascular Certain types
disease of cancer
Height (in metres)2

Although widely used,

it has some limitations ! Pilots need to keep a
healthy weight for
safety reasons (escape
Alternative measurement: in an emergency)
“waist/hip ratio”

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 6
NUTRITION AND
WEIGHT MANAGEMENT

In Fitness to Fly, find

7 WAYS TO MAINTAIN GOOD NUTRITION AND
SUCCESSFULLY MANAGE BODY WEIGHT:
1. Consume the number of calories required to obtain and
maintain a healthy weight
2. Minimize intake of food with high refined sugar content
3. Eat a balanced diet
4. Reduce salt intake
5. Make healthy choices when eating away from home
6. Take an interest in reading and understanding food labels
7. Lower your risk of developing Type 2 diabetes

Should comprise Eat at least 400 g Should comprise Eat at least 30 g per day
at least 1/3 (i.e. five 80 g portions) of at least 1/3 of fibre (nuts, whole
of our food fruit and vegetables a day of our food grain rice)

bles Car
eta Potato bo
eg h
rea ydr
e, b
v
nd d,
ric
at , pas
a

es ta
its

1
Fru

Choose
mono- and It is recommended

5
to consume:
polyunsaturated oils
FOOD
, meat
Oils and spr

GROUPS beans and pulses

s, oteins
, e gg s
3
5

Avoid “trans” fats processed meat

fish
Pr
ea

an

4 2 portions
ds

They affect cholesterol

Be

of fish/week
levels, raising LDL
Da
and decreasing HDL iry a ves
n d alternati Lean cuts of meat
and skinless poultry
Cut back on saturated fats
Choose lower fat Cheeses can
varieties but keep be high in Cook food
total sugar down fat and salt from animals
thoroughly
Soya based products are good alternatives to dairy

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 7
SLEEP AND THE IMPACT
OF MEDICAL CONDITIONS

Most of the scientific work related to sleep issues and

professional pilots has involved the effect of fatigue on
alertness and performance.

Obstructive Sleep Apnoea (OSA) is probably the most

common medical cause of poor sleep in pilots. It consists of
repeated pauses in breathing during sleep. The effects of
OSA are seen when awake, with the individual feeling very
tired the next day due to repeatedly disturbed sleep, resulting
in an increased susceptibility to fatigue.

THE FOLLOWING ARE RISK FACTORS FOR OSA:

OBESITY LARGE NECK SIZE CIGARETTE SMOKING MALE GENDER

Increases risk Over 17 inches for men Inflammation and swelling Men are twice as
by 4 times. and 16 inches for women in upper airway likely to have OSA

ALCOHOL AGE OVER MENOPAUSE FAMILY CERTAIN FACIAL

USE 40 YEARS Risk rises after HISTORY BONE STRUCTURE
menopause OF OSA (e.g. short lower jaw,
large tongue)

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 7
SLEEP AND THE IMPACT
OF MEDICAL CONDITIONS

In Fitness to Fly, find

6 SIMPLE WAYS TO REDUCE THE RISK OF
MEDICAL CAUSES OF POOR SLEEP:
1. Maintain a healthy weight
2. Get active!
3. Avoid drinking alcohol before bedtime
4. Stop smoking
5. Use sleep opportunities wisely
6. Avoid caffeine and other stimulants
before bedtime

SMOKERS AND SLEEP Know your Try to go to sleep

circadian rhythms at a time you are most
2 hours
likely to drop off

Nicotine is
a stimulant

Light sleep Effect diminishes

in the early Withdrawal stage MAXIMIZE THE BENEFIT
part of the night develops FROM SLEEP OPPORTUNITIES

Smokers are more Smokers are 2.5 Napping is a useful

likely to feel less times more likely mitigation for lack
rested after sleep to have sleep apnoea of sleep

Quitting reduces the risks It takes a day to fully

to the same level as a adapt to each hour of even for
person who never smoked time zone shift 10-20 minutes

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 8
TRAVEL HEALTH

Due to the nature of the work, professional pilots travel often

abroad and are exposed to a number of increased health
risks such as poor food quality, road transport accidents and
accidents when undertaking outdoor activities. The risk of injury
is increased when under the influence of alcohol or drugs.

HOW TO PREVENT FOOD POISONING

When eating out while on a layover/

During a flight
night-stop away from home base

If in doubt about the In a location where

hygiene of a cafe or water is not drinkable,
restaurant, don’t eat there avoid salads, fruit, and ice
Operating flight crew should
eat different dishes when in-flight
meals are served

Don’t eat “street food”, Ensure all meat and

as hygiene standards fish are completely cooked A separation of
are often poor Pilots at the at least 30 minutes
controls should eat is advisable.
at different times

Always eat Avoid shellfish

freshly cooked food

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 8
TRAVEL HEALTH

In Fitness to Fly, find

9 WAYS TO REDUCE MEDICAL RISKS
WHEN TRAVELLING ABROAD:
1. Keep your vaccinations up to date
2. Check risks from insects and take preventive
action as necessary
3. Be careful about food and water hygiene
4. Reduce transport, recreational and assault risks
5. Know your blood group
6. Avoid unnecessary exposure to sunlight
7. Do not use medications from unreliable sources
8. Avoid sex with casual partners
9. Stay away from animals

Beware of Check the depth of the water

Do not drive after
wandering carefully before diving, and
drinking alcohol
animals avoid diving into murky water

Before renting a car,

Adopt safe behaviour:
check the state of its tires,
ries Risk
s in
use life jackets, search
nju
seat belts, lights, brakes
c i re information from locals
about tides and currents
ffi

cr
ra

ea
Risks from t

tion

Respect speed
REDUCE
al waters

limit at all times

3 TYPES Avoid consumption
OF RISKS of alcohol before any
activity in or near water
Do not drive on
unfamiliar and
e
Ri

ks
nc

unlit roads e
s

o f in i ol
terpersonal v

Avoid becoming involved Be alert to the Use taxis Avoid going to someone
in verbal arguments that could possibility of from reputable else’s private hotel room
lead to physical fights muggings suppliers only until you know them well

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 9
HEARING AND VISION

The main concern with hearing NOISE LEVEL

loss is the risk of reduced REGULATION
ability to communicate clearly
An increase of 3 dB DOUBLES
and the increased possibility the sound pressure level

of misunderstanding an ATC
instruction. As with hearing, loss occupational limit

82 dB(A) 85 dB(A) 88 dB(A)

of vision has the potential to cause
major safety risks for a pilot. acceptable acceptable acceptable
for 16 hours for 8 hours for 4 hours

If you are operating noisy aircraft, the risk of NIHL is increased,

so be particularly careful about protecting your hearing, both
at work and during leisure time.

The most frequent eye diseases with the potential to significantly

reduce vision in pilots are cataracts, age-related macular
degeneration, diabetic retinopathy, glaucoma and eye injuries.
All of these diagnoses can be prevented, or progression delayed.

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
CHAPTER 9
HEARING AND VISION

Find in Fitness to Fly

ESSENTIAL TIPS AND RECOMMENDATIONS
ON HEARING AND VISION PROTECTION:
1. Protect your hearing from long duration high
level background noise and from loud noises
even if it is for short duration
2. Keep the volume down
3. Use ear protectors
4. See your doctor if you notice any hearing loss
5. Reduce exposure to ultraviolet radiation
6. Wear eye protection
7. Eat healthy balanced diet
8. Reduce risk from diabetes

SUMMARY
HOW TO PROTECT YOUR VISION

Reduce exposure Wear eye protection Eat a healthy, balanced diet –

to ultraviolet when undertaking one that is rich in green,
radiation (UV) risky activities leafy vegetables and fish

Treat high Reduce risk Manage blood Quit smoking

blood pressure from diabetes cholesterol levels

To learn more about these recommendations, get your handbook at

www.unitingaviation.com/fitnesstofly/
 ORDER NOW!

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