Do an In Flight Fitness Workout

Keeping yourself active during a long haul flight not only gives your body some much needed movement but also helps to lower your risk of blood clotting (also known as deep vein thrombosis (DVT)). The easy-to-follow routine outlined in this article will keep your body supple and refreshed; try to practice the routine every hour to an hour and a half on a long flight, if possible.



Steps

  1. Sit in your seat with your feet flat, hip-width apart and directly underneath your knees. Lift your heels up so that only the balls of your feet are on the floor. Hold this position for five seconds and then lower your heels. Repeat this movement 10 times, making sure that your breathing is natural and at a regular pace.
  2. Lift the balls of your feet so that only your heels are on the floor. Hold this position for five seconds and then lower your feet. Repeat 10 times.
  3. Stretch your legs out under the seat in front of you. Lift one leg slightly so that it is straight, and rotate your foot clockwise at the ankle 15 times and then counterclockwise for another 15 times. Repeat this action with your other leg.
  4. Raise both hands straight up over your head, as far as you can. With one hand, grasp the elbow of the opposite arm and gently pull to one side. Hold the stretch for 15 seconds. Repeat on the other side.
  5. Place your right hand over the left shoulder. Place your left hand behind your right elbow and gently press the elbow toward shoulder. Hold the stretch for 15 seconds. Repeat on the other side for 15 seconds.
    • Only perform this stretch if there is no one sitting next to you (or if the person next to you is a close friend or relative who doesn't mind), as this will cause you to extend your arm in front of them.
  6. Try some muscle contraction exercises. In a confined space, contracting muscles can be an excellent form of exercise without moving too much.
    • Contract your abdominal or gluteal muscles. Hold them in place for a few seconds, then release. Repeat this as many times as you feel comfortable during your flight. This will help to strengthen and tone your muscles.
    • Contract your pubococcygeus (PC) muscles while sitting in a manner similar to Kegel exercises. These muscles stop the flow of urine, so the exercises help improve bladder control. For men, this exercise can help ameliorate erectile dysfunction and improve sexual performance. For women, try Kegel exercises while seated.
  7. Exercise while waiting for the bathroom. This is a good opportunity to stretch and move while standing in line.
    • Stand with your feet slightly apart and your hands stretched out in front of you (if it's possible), or place your hands on your hip. Bend down at the knees and do a sit up. Come back to standing position. Repeat about 5 times. Doing this helps to flex the knees and gets blood flowing through the legs and hips.
    • Stretch. Stand with your feet together and bend down at the waist to touch your feet. This stretches and relieves back muscle tension.
  8. Stand up. If the aisle is completely empty, stand in the aisle. Grasp armrests on either side of you. Tighten your abdominals and lift legs straight in front of you, using only abdominals and arms to lift legs. Do not jump. Repeat for sets of 10. Beginners, try smaller sets for this. It works quads, thighs, and abs all at once.

Tips

  • Keep well-hydrated during the flight. Ask for more water if you need it. Try to avoid alcoholic drinks when flying, as these tend to dehydrate you quickly.
  • Always be considerate of the people sitting next to you, in front of you, and behind you. Practice airplane etiquette. Try not to disturb others, whether by bumping into their chair, obstructing their view of a movie, or invading their personal space.
  • It can be helpful to print off this article in small print to keep in your wallet or passport holder; that way, you can read through the exercises while traveling, until you can remember them for yourself. Or, keep a copy on your phone or laptop.
  • It's also a good idea to practice these exercises in the airport as well as on the plane: before, in-between, and after flights. Doing this is a good way to stretch sore and tired muscles.
  • If your seat does not allow you to exercise, then try to stand up periodically to walk up and down the aisle and use your legs. As noted, some of these exercises can be performed while you're standing up (as you're waiting for the restrooms to become available, for example), so you needn't feel limited by the space.

Warnings

  • Deep vein thrombosis (DVT) is a rare condition but is very serious for those who are vulnerable to it. Those who are more vulnerable include the elderly, pregnant women, people prone to varicose veins or other medical conditions. Speak with your health professional prior to flying to ascertain if you're in a high-risk group and to find possible ways to reduce the risks, as well as using these exercises.

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Sources and Citations

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