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While a general aviation pilot may not have to deal with this, a
busy lifestyle or other issues may lead to fatigue. Therefore, general
aviation pilots must make every effort to modify personal lifestyle
factors that cause fatigue.
Lifestyle Recommendations
Don’t…
• Consume alcohol or caffeine 3-4 hours before going to bed.
• Eat a heavy meal just before bedtime.
• Take work to bed.
• Exercise 2-3 hours before bedtime. While working out promotes a
healthy lifestyle, it shouldn’t be done too close to bedtime.
• Use sleeping pills (prescription or otherwise).
Do…
• Be mindful of the side effects of certain medications, even overthe-
counter medications – drowsiness or impaired alertness is a
concern.
• Consult a physician to diagnose and treat any medical conditions
causing sleep problems.
• Create a comfortable sleep environment at home. Adjust heating
and cooling as needed. Get a comfortable mattress.
• When traveling, select hotels that provide a comfortable
environment.
• Get into the habit of sleeping eight hours per night. When needed,
and if possible, nap during the day, but limit the nap to less
than 30 minutes. Longer naps produce sleep inertia, which is
counterproductive.
• Try to turn in at the same time each day. This establishes a routine
and helps you fall asleep quicker.
• If you can’t fall asleep within 30 minutes of going to bed, get up
and try an activity that helps induce sleep (watch non-violent TV,
read, listen to relaxing music, etc).
• Get plenty of rest and minimize stress before a flight. If problems
preclude a good night’s sleep, rethink the flight and postpone it
accordingly.
MEDICAL FACTS FOR PILOTS
Publication #OK-07-193
Written by:
G.J. Salazar, MD
Prepared by
FAA Civil Aerospace Medical Institute
AAM-400, P.O. Box 25082
Oklahoma City, OK 73125
To request copies of this brochure, write to the above address
or call (405) 954-4831.
For more pilot and traveler safety information, visit the FAA
Web site—
www.faa.gov/pilots/safety/pilotsafetybrochures
www.faa.gov/pilots/training/airman_education/aerospace_
physiology/index.cfm
www.faa.gov/safety/programs_initiatives/health/
physiologyvideos
www.faa.gov/pilots/amelocator
OK-07-193
Developing a Personal Fitness Program
Fit for Flight
The purpose of this brochure is to provide you with basic
guidelines for developing a balanced physical fitness program
and customizing a workout to fit your needs. We recommend that
you consult a physician before starting any type of physical fitness
program. Additionally, an exercise physiologist or professional
trainer can help you personalize a specific fitness program.
Benefits of Being Physically Fit
“Use it or lose it!” That old saying not only relates to certain flying
skills but also to the human body. Muscles that aren’t used tend
to atrophy and weaken. To keep muscles and the cardiovascular
system working at their optimum levels, they must be stimulated
and utilized. Being more physically fit will generally make you
look and feel better. Additionally, people that carry too much
weight or are bordering on obesity often encounter many healthrelated
problems, ranging from chronic backaches to advanced
cardiovascular disease. Finally, a high level of personal fitness can
help you to cope with the various emotional and physical stressors
that are encountered in the flight environment.
Get a Physical
Before starting a physical fitness program, it is very important
that you get a thorough physical examination. Make sure that you
tell your medical professional of your intentions to start a fitness
program and get some guidance. Also, it would be a good idea
to consult with your AME (aviation medical examiner). These
professionals can help to tailor a program that addresses the
demands of the flight environment.
A Change in Lifestyle
Always keep in mind that becoming fit requires a lifestyle change:
adjusting your diet, eating the appropriate types of food with ideal
portions, deciding to walk a short trip rather than to drive it, taking
the stairs instead of the elevator. These all require a different frame
of mind and a change in your daily routine. That, in itself, can be a
stressor. Your body will be tasking muscles and systems more than
ever. With the accompanying muscle soreness and fatigue, many
get discouraged and simply give up. Start out slow. Gradually
increase the intensity of your program as your body adjusts to this
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Pilot Safety Brochures飞行员安全手册(19)
