A passion for visiting far-flung destinations often means hours cramped up on long-haul flights. Don’t worry – we’re here to help you not only make planning and managing travel easier; but also to provide hacks to make the travel experience as smooth and easy as possible. We’ve put together our top in-flight exercise tips below, so you can arrive at your next faraway destination feeling relaxed and raring to go.
Our top exercises to combat cramps and stiffness
Seated neck roll: This is a great exercise to ease stiffness in your neck after a nap. Simply sit upright and drop an ear to one shoulder. Once you’re feeling relaxed, gradually roll your neck to the front and then to the opposite side. Try to hold each position for five seconds to help stretch out your neck. Repeat this movement five times to really relieve the pressure.
Seated forward flex: This is a good one to keep in mind for when you need to stretch out your back. Plant both feet firmly on the floor and hold your stomach in. Lean forward and gently walk your hands down your legs until you reach your ankles (or as far as you can comfortably go). Hold this position for 15 seconds, then gently roll back up. Once completed, sit back up and repeat.
Seated knee to chest: To do this exercise, bend slightly forward, lift one leg into your chest and clasp your knee. Try to hold the stretch for 15 seconds, then slowly let go of your knee and change legs. This is a great movement to release tension in your legs and a good one to perform throughout the duration of the flight.
Our top exercises to avoid restlessness
Aisle walks: Take a stroll through the cabin every 15 to 30 minutes, especially on flights clocking three hours or more. Make sure you go for a wander before or after the food service though, or you might get caught behind the food trolley!
Seated upper body stretch: To stretch your upper body while in flight, extend both arms above the head and with one hand, grab the opposite wrist and pull it slowly until you feel a gentle stretch down that side of your torso. Alternate this stretch side-to-side, so you don’t arrive feeling lopsided.
Seated spinal twist: One of our favourite exercises: in the chair, rotate to face the window side of the plane furthest away from you and grab the armrest with both hands. This exercise will stretch out the back and spine. Rotate the torso to the opposite side and hold the same position.
Our top exercises to help with circulation
Seated ankle revolver: While sitting, place your feet together and lift them into the air at a 45 degree angle. Rotate them in a circular motion alternating between clockwise and anticlockwise. Repeat this exercise as many times as you can comfortably – it’s harder than it sounds.
Seated ballerina: A simple exercise that requires minimum effort. Place both feet together on the floor, with your heels firmly on the ground. Stretch the toes up into the air, then place them back on the floor and lift your heels up. To really get the blood pumping into your legs, repeat this exercise about five times.
Seated ankle turns: Lift both feet off the floor and start drawing circles with the toes. Start by moving the feet clockwise and then switch to anticlockwise after a few rotations. You’ll feel the benefits with this one if you can maintain it for 15 seconds.
Other tips to maintain your health and wellbeing on a flight
Drink plenty of water: Always keep hydrated throughout the flight. Don’t be shy to ask the flight attendant for a water bottle, it’ll either be part of the beverage service or available for purchase during the flight. Keeping hydrated will reduce fatigue and lower the risk of headaches, nausea and irritability.
Set an alarm and walk around: Take short naps, preferably 30 minutes each period to ensure you leave enough time to walk around the cabin and perform circulation exercises. Another tip is to set an alarm for an hour before landing, this will allow you to wake up, rehydrate and be ready to go when it is time to disembark. Be mindful of other passengers and set the alarm to a low tone or vibrate only – no one likes a selfish flyer.
Take advantage of the meal service: If your carrier offers it, eat a full meal to help you avoid stomach rumbles and re-sync your meal times to the planned destination’s local time. You can also check out the in-flight menu prior to the journey and at what times during the flight that meals will be served, so you’re prepared and can plan your kips around it.
Also Read>> Five games to get you through a long-haul flight
