I still remember my first long-haul flight as a passenger – I was so excited to travel to Asia, but by the end of the 12-hour journey, I felt like I’d been put through a wringer. My legs were swollen, my back ached, and all I wanted to do was stretch out and move around. That’s when I realized the importance of doing the best exercises to do on a plane. As a flight attendant now, I’ve learned that it’s not just about touching your toes or doing a few leg swings – it’s about finding ways to keep your blood flowing and your muscles loose, even in those cramped airline seats.
In this article, I’ll share my top tips and tricks for staying comfortable and healthy on long flights. From simple stretches to more intense movements, I’ll give you the lowdown on what really works – and what’s just a waste of time. I’ll also share some of my favorite in-flight exercises that you can do discreetly, without disturbing your fellow passengers. Whether you’re a seasoned traveler or just starting to explore the world, my goal is to help you arrive at your destination feeling refreshed, renewed, and ready to take on whatever adventures come your way. So buckle up, and let’s get started on making your next flight a whole lot more enjoyable!
Table of Contents
Guide Overview: What You'll Need
Total Time: 1 hour to 2 hours
Estimated Cost: free – $10
Difficulty Level: Easy
Tools Required
- None Just your body weight
Supplies & Materials
- Aisle seat or empty row For more stretching space
Step-by-Step Instructions
- 1. First, do this simple neck stretch: slowly tilt your head to the side, bringing your ear towards your shoulder, and then back to the starting position. Repeat this movement 10-15 times on each side, taking deep breaths as you go. I like to do this one when the seatbelt sign is off, and I can get up and move around a bit.
- 2. Next, try some seated leg lifts: lift one leg off the floor, keeping it straight, and hold for a few seconds before lowering it back down. Do this 10-15 times on each leg, and don’t forget to switch sides. This exercise is great for getting the blood flowing, especially on long-haul flights where you might be sitting for hours.
- 3. Now, let’s move on to some ankle circles: lift your feet off the floor and draw circles with your ankles, starting from small circles and increasing in size. Do this 5-7 times in both clockwise and counterclockwise directions. This exercise is amazing for reducing swelling in your feet and ankles, which can be a real issue on flights.
- 4. To loosen up your shoulders and upper back, try some shoulder rolls: roll your shoulders forward and backward in a circular motion, repeating the movement 10-15 times. You can also add in some chest opens: place your hands on the armrests and lean forward, stretching your chest and shoulders. Hold for 10-15 seconds and breathe deeply.
- 5. One of my favorite exercises to do on a plane is the seated twist: sit with your feet on the floor and knees bent, then twist your torso to one side, keeping your feet and hips facing forward. Hold for 10-15 seconds and repeat on the other side. This exercise is great for improving flexibility and reducing stiffness.
- 6. For a more intense leg stretch, try standing up and placing one hand on the seat in front of you for balance. Lift one leg behind you, keeping it straight, and hold for 10-15 seconds before lowering it back down. Do this 5-7 times on each leg, and don’t forget to switch sides. This exercise is fantastic for stretching your hamstrings and calves.
- 7. Finally, let’s finish with some wrist extensions: hold your arms straight out in front of you and lift your hands up, then lower them back down. Repeat this movement 10-15 times, and don’t forget to switch sides. This exercise is great for reducing tension in your wrists and hands, which can be a real issue when you’re typing away on your laptop or holding a book for hours.
Best Exercises to Do on a Plane
As someone who’s spent countless hours in the air, I can attest that seated leg stretches are a lifesaver on long flights. Not only do they help improve blood flow, but they also reduce the risk of stiffness and discomfort. I like to do a few simple stretches, like lifting my legs off the floor and rotating my ankles, to keep my muscles loose. It’s amazing how such small movements can make a big difference in how you feel after a long flight.
In addition to leg stretches, I’m also a big fan of airplane yoga poses. These can be as simple as shoulder rolls and neck stretches, or as complex as full-on yoga flows (if you’re feeling adventurous!). The key is to listen to your body and move in ways that feel good. I’ve found that even just a few minutes of gentle stretching can help reduce jet lag and leave me feeling more energized and focused.
For those who want to take their in-flight exercise routine to the next level, I recommend incorporating blood flow exercises into your routine. This can be as simple as tapping your toes or wiggling your fingers – anything to get your blood flowing and your heart rate up. Trust me, your body (and mind) will thank you!
Airplane Yoga Poses to Beat Jet Lag
As I always say, hydration and a good book are my top secrets to beating jet lag, but I’ve also found that some simple airplane yoga poses can work wonders. I like to start with some gentle neck stretches, slowly tilting my head to the side, bringing my ear towards my shoulder. Then, I move on to some shoulder rolls and chest opens, which help loosen up any tension from sitting for too long.
These poses might look a bit funny to your seatmates, but trust me, they’re worth it – and who knows, you might just start a yoga chain reaction on the plane! I also love doing some seated forward bends, stretching my arms out in front of me and folding forward. It’s amazing how much of a difference these small movements can make in how you feel after a long flight.
Seated Leg Stretches for Happy Legs
Seated leg stretches are a must for happy legs on a long flight. I swear by the simple ankle circle – just lift your feet off the floor and draw circles with your ankles. It’s amazing how much of a difference it can make. You can also stretch your calf muscles by lifting your heels and pointing your toes. And don’t forget to stretch your knees by gently lifting your legs out to the sides – it’s a great way to loosen up after sitting for hours.
I like to do these stretches every hour or so, especially on overnight flights. Trust me, your legs will thank you when you arrive at your destination feeling refreshed and ready to go. Plus, it’s a great excuse to get up and grab a drink or snack from the galley – a win-win!
Fly Fit: 5 In-Flight Exercise Tips to Save Your Sanity
- Stretch it out: Do seat stretches every 2 hours to keep your blood flowing and your muscles loose
- Hydrate to participate: Drink plenty of water before, during, and after your flight to avoid dehydration and fatigue
- Get moving: Take a short walk up and down the aisle every hour to keep your circulation going and prevent blood clots
- Breathe easy: Practice deep breathing exercises to calm your mind and reduce jet lag symptoms
- Limit screen time: Use the flight time to read a book, listen to music, or meditate – your body (and mind) will thank you
Fly Like a Pro: 3 Key Takeaways
Stretch it out: Simple exercises like seated leg stretches and airplane yoga poses can make a huge difference in your comfort and energy levels during long flights
Hydrate and read: Don’t rely on pills to beat jet lag – instead, focus on drinking plenty of water and getting lost in a good book to help your body adjust to new time zones
Packing smart is key: From travel pillows to cozy layers, what you bring in your carry-on can greatly impact your flight experience – choose wisely and you’ll be flying like a pro in no time
Flying Fit
The key to surviving long-haul flights isn’t about the destination, it’s about the journey – and a few clever stretches can turn even the most tedious trip into a chance to unwind, recharge, and arrive feeling like a brand new person!
Mia Karlsson
Flying Fit: The Takeaway
As we touch down on our discussion of the best exercises to do on a plane, it’s clear that a little movement can go a long way in making your flight more comfortable. From seated leg stretches that save your legs from stiffness to airplane yoga poses that help beat jet lag, incorporating these simple exercises into your travel routine can be a game-changer. Whether you’re a seasoned traveler or embarking on your first long-haul flight, remembering to stay hydrated and listen to your body is key. By combining these exercises with smart travel habits, you’ll be well on your way to arriving at your destination feeling refreshed and ready for whatever adventures await.
So the next time you find yourself soaring through the skies, take a deep breath, get moving, and remember that traveling smart is all about balance. With a few simple stretches and a positive attitude, you can turn what might otherwise be a tedious flight into an opportunity to relax, rejuvenate, and maybe even discover some new favorite travel tips. As someone who’s spent countless hours in the air, I can attest that it’s the little things – like staying active and hydrated – that make all the difference. Happy flying, and don’t forget to share your own favorite in-flight exercises with me!
Frequently Asked Questions
Are there any exercises I can do on a plane to help prevent blood clots?
Yes, I always recommend doing some simple ankle circles and toe taps to get your blood flowing – it’s a lifesaver on long-haul flights! You can also do some discreet seat stretches to help prevent blood clots. I like to call them “stealth stretches” since you can do them without leaving your seat.
How often should I get up and move around during a long flight to stay comfortable?
Honestly, I recommend getting up every 2-3 hours to stretch your legs and move around – it’s a total game-changer for staying comfortable on long flights! Even a quick walk up and down the aisle can make a big difference. Trust me, your body (and your blood flow) will thank you!
Can I do any exercises in my seat if I'm in a window seat and don't want to disturb my neighbors?
Absolutely, you can still get some stretches in even in a window seat! Try ankle circles, toe taps, and seated leg lifts – they’re all discreet and won’t disturb your neighbors. Plus, they’ll help keep your blood flowing and reduce stiffness during the flight.
