Guide to In-Flight Fitness

Long flights can leave you feeling stiff and uncomfortable, but with a few simple exercises, you can stay mobile and relaxed throughout your journey. Here are five easy-to-do exercises that will keep you feeling great at 30,000 feet. No special equipment needed, just a little effort!

Seated Leg Lifts

• Why: Improves circulation and prevents swelling in your legs.
• How: Sit with your bottom in the crease of your seat with your feet flat on the floor. Hinge forward so your weight is on your upper thighs. Slowly lift one knee until it’s above your hip. Hold for a few seconds, then lower it back down. Repeat 10-15 times on each leg. Next, straightening the leg in the possible range. Repeat 10-15 times on each leg.

Ankle Circles

• Why: Promotes blood flow and reduces the risk of deep vein thrombosis (DVT).
• How: Lift one foot off the floor and gently rotate your ankle in a circular motion. Do 10 circles in one direction, then switch to the other direction emphasizing the arc that pulls the toes in the up direction.  Repeat with the other foot.

Shoulder Diagonals

• Why: Relieves tension in your neck and shoulders.
• How: Sit upright on your pelvic floor with your chin tucked and base of the neck retracted. With your arms relaxed and elbows resting slightly forward of your body on your seat tray or pillow, slowly lift one shoulder towards the back of your head as you inhale. Hold for a couple of seconds, then pull the shoulder back down. Alternate shoulders. Repeat 10-15 times.

Neck Stretches

• Why: Reduces stiffness from prolonged sitting.
• How: Sit on your pelvic floor with mid back support from a pillow.  Airplane seats tend to hollow out in the mid back creating poor posture and strain on the neck so placing a cushion or item of clothing on the mid back usually relieves discomfort. Tuck your chin and retract the base of the neck while the shoulders are held back. Gently rotate your chin to one side. Take a deep breath in for 5 seconds and exhale for 5 seconds then switch to the other side. Repeat a few times on each side.

Seated Spinal Twist

• Why: Eases lower back pain and improves spinal flexibility.
• How: Sit upright with your feet flat on the floor. Place your right hand on the outside of your left thigh, keeping your chest elevated gently twist your torso to the left. Hold for a 5 second inhale and 5 second exhale. then repeat on the other side.

These exercises will help keep you comfortable and energized during your flight. Try them on your next trip to arrive at your destination feeling refreshed!

Safe travels and happy flying!