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Going on holiday to an idyllic island or a charming city on the other side of the world is supposed to be a thrilling and stress-free experience, but many travellers step off the plane feeling worse for wear.

A long-haul flight across multiple time zones can leave passengers feeling jet lagged, sweaty and sore – and it can be such an unpleasant experience that it puts some people off travelling altogether.

But there are a few simple exercises holidaymakers can do at the airport and on the plane – from going for a stroll inside the terminal to rolling their shoulders – to improve their health and fitness at 35,000ft.

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Simple exercises can help passengers to avoid feeling jet lagged and sore after a long-haul flight

With tips to ease jet lag and improve circulation, this infographic prepared by UK tour operator Thomas Cook recommends passengers go for a walk inside the airport and avoid eating a heavy meal before they board the plane.

For added comfort passengers should wear 'breathable' clothing and limit their consumption of caffeinated drinks such as tea or coffee, which can aggravate dehydration.

While the plane is in the air passengers can do a few simple movements in their seats to keep their blood flowing.

It's as easy as lifting their feet off the floor and rotating them in circles, lifting their knees to their chest, rolling their shoulders and neck, and bending forward so their chest touches their thighs.

Top tips on avoiding jet lag when travelling on long-haul trips