Travel Tips For Exercising On The Plane

Exercising and staying fit while traveling, especially during long flights, can be challenging. However, with a little creativity and determination, it's possible to maintain your fitness routine even while confined to an airplane.

Staying active during a flight offers more than just the physical benefits; it can also help alleviate the common discomforts of air travel, such as fatigue, stiff muscles, and swelling.

Whether you're embarking on a cross-country flight or a long-haul international journey, incorporating simple exercises into your travel routine can help you arrive at your destination feeling energized and refreshed.

Airplanes, with their limited space and constraints, might not seem like the ideal environment for physical activity, but there are several techniques that can help you stay active and promote circulation during the flight.

“Exercising on an airplane can help prevent stiffness, improve circulation, and reduce discomfort during long flights,” says Sarah Pelc Graca, a Certified Personal Trainer (CPT).

Here are some tricks and simple movements Graca recommends for the plane.

Seated Stretches on the Plane

1. Ankle Rolls: Rotate your ankles in circles in both directions to improve blood flow and prevent swelling.
2. Knee-to-Chest Stretch: While seated, lift one knee towards your chest, hold it with your hands for a few seconds, then switch legs. This helps stretch your lower back and hips.
3. Seated Forward Bend: Gently bend forward at the waist, reaching for your toes or the floor. This stretch helps release tension in your lower back and hamstrings.
4. Foot Pumps: Keep your heels on the floor and raise your toes toward the ceiling, then lower your toes and lift your heels. Repeat this several times to boost circulation in your lower legs.
5. Leg Lifts: While seated, lift one leg a few inches off the ground and hold for a few seconds, engaging your core. Switch legs and repeat.
6. Toe Taps: Tap your toes on the floor quickly while keeping your heels on the ground. This simple movement keeps your blood flowing and prevents stiffness.
7. Overhead Stretch: Raise your arms above your head, clasp your hands together, and stretch upwards, lengthening your spine and shoulders. Hold for 10-20 seconds.
8. Shoulder Rolls: Roll your shoulders forward in circles and then backward to release tension and increase mobility in your upper back and neck.
9. Neck Stretch: Slowly tilt your head toward one shoulder, holding for a few seconds, then switch to the other side. You can also gently turn your head side to side to loosen the neck muscles.

Standing Exercises on the Plane

1. Standing Calf Raises: If you’re able to stand in the aisle, rise up onto your toes, then slowly lower back down. This simple exercise improves circulation and strengthens your calves.
2. Mini Squats: Find a space near the lavatory or galley and do a few shallow squats to activate your leg muscles. Make sure not to disturb the crew or other passengers.
3. Marching in Place: Stand up and gently march in place for a minute or two to increase blood flow in your legs and hips.
4. Walk the Aisle. Whenever possible, get up and walk the aisle every hour or so to improve circulation, reduce leg cramps, and prevent deep vein thrombosis (DVT). Even a short walk to the bathroom and back can make a big difference.

By making fitness a priority during your flight, you're not only boosting your physical health but also ensuring that you're in the best possible condition when you arrive at your destination.

Whether you're heading to a business meeting, vacation, or family event, staying fit on the plane can help you start your trip off on the right foot. So next time you’re in the air, don’t forget to squeeze in a few stretches and moves—your body (and mind) will thank you for it!