The Seasoned Flyer
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Free printable · from a former long-haul cabin crew member

Land feeling better than when you took off.

The seat you pick decides how you'll feel when you land. This free checklist shows you where to sit, what to pack, how to book airport assistance and what to do on board when you have bad knees or a bad back.

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  • 3 printable pages
  • 7 stages, booking to landing
  • Airport assistance guide
  • A4 PDF, prints on Letter too
Watch first

A quick walk-through of the checklist

See what's on each page and how to use it before your next long flight.

Video coming soon

The checklist walk-through will appear here.

Why this exists

I watched the same two mistakes on almost every flight

Four years working long-haul cabins, nine hours at a time. Most of the pain I saw on board started at booking.

Mistake 1

Stiff knees, window seat

Squeezed in by the window, trapped behind two sleeping strangers for nine hours. Getting up hurts, so they don't, and by landing everything has seized up.

Mistake 2

Sore back, "extra legroom" seat

They pay for the bulkhead and then find the catch: armrests that don't lift, a narrower seat, no space for their bag, and sometimes a bassinet right in front.

Not the meal. Not the movie. The seat. Get that right and the rest of the flight gets easier.

What's inside

Seven stages, in the order you'll need them, plus airport assistance

Tick it off from the day you book to the moment you land. Everything from the video, plus the things there wasn't time to cover.

1
When you book

Choosing your seat

  • Aisle or window, and which side of the aisle
  • Front, middle or back of the plane
  • Bulkhead and exit row: the catches
2
Weeks before

Before you fly

  • When to call the airline about your seat
  • Booking assistance in time
  • The blood clot question to ask your GP
3
Packing

In your hand luggage

  • The back support that fits in any bag
  • Medication rules that save hassle
  • What to wear for swollen feet
4
Flight day

At the airport

  • Last-minute seat upgrades to ask for
  • Getting help with long walks
  • Boarding at your own pace
5
On board

Settling in

  • The two-minute set-up for your lower back
  • Turning your bag into a footrest
  • What to keep at your seat
6
Every hour

During the flight

  • How often to get up, and where to stretch
  • Six seated exercises for when you can't
  • What to drink and what to skip
7
Arrival

After landing

  • Stretch before you stand
  • Why waiting five minutes helps
  • Arrival assistance

Plus a "My seat plan" card

Fill in your flight, aircraft type, first-choice and backup seat, and your better leg, so you know exactly what to ask for.

+
Page 3

Booking airport assistance NEW

It's free, it isn't only for wheelchair users, and you don't need a doctor's note. Long walks, stairs or queues are reason enough. Here's how to make sure it actually works on the day.

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Booking it

  • Book it with your flight, then get it confirmed in writing
  • Describe what you can and can't do, not just "wheelchair"
  • The notice airlines expect in the US, UK and Europe
  • TSA Cares for help through US security

On the day

  • Where to go and how much time to allow
  • Boarding first, and keeping your own wheelchair to the door
  • What to tell the crew, and when

Landing

  • Why you leave last, and why you won't be forgotten
  • What to do if the arrival team is late
  • Connections and tipping
  • A fill-in "My assistance plan"
Take a look

Three clear pages. Print them, tick them, take them with you.

Page 1 of the Long-Haul Flight Checklist: choosing your seat, before you fly, and hand luggage, with a colour-coded seat map. Colour-coded seat map Booking to packing
Page 1: before the tripSeat choice, what to sort out weeks before, and what goes in your hand luggage.
Page 2 of the Long-Haul Flight Checklist: airport, on board, during the flight, after landing, seated exercises and a fill-in seat plan. Six seated exercises Fill-in seat plan
Page 2: the day itselfAt the airport, on board, every hour in the air, and after you land.
Page 3 of the Long-Haul Flight Checklist: booking airport assistance, the assistance codes, what happens on the day and on landing, and a fill-in assistance plan. Assistance codes explained Fill-in assistance plan
Page 3: airport assistanceHow to book it, what happens on the day, and what to expect when you land.

This is for you if...

  • You have stiff knees, a sore back or tight hips and a long flight coming up
  • You're booking for a parent or partner who finds flying hard on their body
  • You've paid for "extra legroom" before and regretted it
  • Long airport walks are hard and you've never booked assistance before
  • You want a simple list to tick off, not another long article

It isn't...

  • Medical advice. If you have a condition, check with your doctor before flying.
  • Tied to one airline. Rules vary, so it shows you what to check with yours.
  • A sales pitch for business class. It's about getting the most from economy.
"We'd much rather see you stretching at the back of the cabin than see you in pain. This checklist is everything I wish passengers had known before they booked."
Former long-haul cabin crew, four years working the aisle
Your free copy

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BOOKBooking
LANDLanding
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Questions

Before you sign up

Is it really free?

Yes. Enter your name and email, confirm your address with one click, and the checklist downloads straight away. There's nothing to pay and no card needed.

Why do I need to confirm my email?

It makes sure the checklist goes to the right person and that nobody can sign you up without your say-so. Click the button in the email and the PDF downloads immediately. If the email doesn't arrive within a few minutes, check your Spam or Promotions folder.

Will you send me lots of emails?

Signing up for the checklist adds you to the newsletter, which sends occasional travel tips from the cabin crew side, not daily emails. Every email has a one-click unsubscribe link, and we never sell your address. Our privacy policy explains exactly how your details are used.

Do I need to print it?

It's designed to print on three sheets of A4 (or US Letter with "Fit to page"), so you can tick it off with a pen. It also works fine on your phone or tablet.

Is this medical advice?

No. These are practical tips from four years of working long-haul flights. If you have a medical condition, or you're at higher risk of blood clots, speak to your doctor before you fly.

Does it cover airport assistance?

Yes. Page 3 walks you through booking assistance, the codes crew use, what happens at the airport and on board, and what to expect when you land, for flights in the US, UK and Europe.

Does it work for any airline?

Yes. It doesn't depend on one airline. Where rules differ, like exit rows, assistance and seat maps, it tells you exactly what to check with yours.

Your next long flight starts at booking

Pick the right seat, pack the right things, and land able to walk off the plane without wincing.

Get the free checklist