The phrase, ‘sitting is the new smoking’, has become a popular way to describe the health risks of sedentary behaviour. And it’s relatable to air travel as well, particularly long-haul travel. Long flights can cause tiredness, swollen legs, muscle stiffness, and poor circulation. But even simple movements can make a big difference by reducing fatigue, boosting circulation, and preventing post-flight discomfort. Here are five easy aeroplane exercises for long flights to get you moving (even if it’s in your seat)!
- Neck rolls. Gently drop your chin to your chest until you feel a stretch along the back of your neck. Slowly roll your head in a circulation motion—forward, left, back, and then to the starting position. Do three to five circles in one direction, and then switch to the opposite direction.
- Shoulder rolls. Gently roll your shoulders —up, forward, down, and back, then reverse the direction and repeat for three to five rolls.
- Foot pumps. With your toes on the floor, slowly raise your heels as high as you can. Lower back down, and then raise your toes towards the ceiling. Alternate between the two for 10 to 15 repetitions.
- Ankle circles. Make sure your feet are flat on the floor. Gently lift one foot and make slow, controlled circles, rotating your foot clockwise for 10 to 15 seconds. Move your ankle joint, not just your foot. Complete the circle and then switch directions. Repeat the same process with your other foot.
- Seated torso twist. Place your hands on the armrests. Gently tighten your core muscles and then twist your upper body to the right, rotating from your waist. As you twist, turn your head gently. Your left shoulder should point forward while your right shoulder moves towards the back of your seat. Hold for 10 to 15 seconds, breathing deeply. In. Out. In. Out. Then repeat the same motion on the other side. Try and aim for two to three sets on each side.
Why they’re important
Physically, exercises for long plane flights can help to relieve swelling and discomfort, improve circulation, and possibly minimise the risk of deep vein thrombosis (DVT), particularly if you combine them with a pair of compression socks for travel. Mentally, they can boost your mental clarity and energy and help combat jet lag if you’re travelling between time zones. They’re a win-win!
How to enhance their effect
Long-haul flights can be exhausting, even with the excitement of reaching your destination as your end reward. Flight exercises are a simple way of elevating your journey, and can be enhanced by:
- Being considerate. Make sure your movements are subtle and not disturbing other passengers. If done properly, nobody will even know you’re doing them!
- Setting reminders. Long flights can cause havoc with your body clock. Schedule some gentle in-seat exercises around eating and sleeping.
- Being well-hydrated complements the benefits of movement, and we all know that air flight can take its toll. Limit caffeine and alcohol, and keep a water bottle handy to sip on regularly.
- Getting out of your seat. Try to get up and move around at least once every 30 to 60 minutes. Ideal times are before or after meals, when your body starts to feel stiff, and when the ‘Fasten Seatbelt’ sign has been turned off.
- Being mindful. Meditation and deep breathing can help to reduce stress levels and improve your overall well-being, on and off the plane.
- Keeping up the exercise. Post-flight, do some gentle stretches to help you unwind, keep up your hydration, and take a walk in the fresh air to get your blood flowing.
- Tackling jetlag. Jet lag can be challenging depending on how long and when you’ve travelled. The key is adjusting to your destination’s time zone as quickly as possible, including managing your sleep and activity.
Taking a few moments to move, stretch, and breathe during your flight can make your travel experience much more enjoyable. Your body (and mind) will thank you. Bon voyage!