Stay Active & Healthy on Flights: Simple Airplane Exercises

Stay stretched and supple on a long-haul flight with these simple exercises.

 

It has been well documented that the inactive, cramped nature of a long-haul flight or even a road trip can cause a number of health problems that are easily avoided with some simple movement-based exercises.

These exercises can help you avoid the very real risk of deep-vein thrombosis - the formation of a blood clot in a deep vein that can occur after long periods of inactivity. Being active during the flight can also help you disembark feeling fresh, stretched and relaxed for your holiday or work trip.

On a long-haul flight you should get up and go for a walk every hour or so. Just make sure it's a safe time to do so. This will keep the blood flowing, particularly in your legs. Drink plenty of water to improve circulation. Here are some exercises you can do either seated or standing on the plane.

1. Hip and knee flex and rotates

Standing tall, raise one leg off the ground, bend your knee and lift your thigh up until it reaches horizontal so that your hip and knee are at a 90-degree angle. Rotate your knee and thigh laterally until the knee faces out to the side. Rotate it back centrally and place the foot back on the ground. Repeat on the other leg.

Reps: 10 to 20 each leg

Muscle focus: Thighs, hip flexors, glutes and internal hip rotators

2. Shoulder rolls

You can do this seated or standing. Rotate your shoulders simultaneously in large circles, first forwards and then backwards. Do 10 full rotations in each direction. Next, roll one shoulder followed by the other. This rotation should be completely pain-free.

Reps: 10 each direction

Muscle focus: Neck and shoulders

3. Spine bends

Round your back then move carefully and slowly forward, lowering your head towards your knees. Try to round at all points of your spine. Next arch backwards, once again carefully and slowly, feeling a stretch through your abs and looking up to the roof of the plane. Stop if you experience any pain during these movements.

Reps: 1

Muscle focus: Small spinal muscles at the back of the neck, lower back, buttocks and hamstrings

4. Spine twists

Round your back then move carefully and slowly forward, lowering your head towards your knees. Try to round at all points of your spine. Next arch backwards, once again carefully and slowly, feeling a stretch through your abs and looking up to the roof of the plane. Stop if you experience any pain during these movements.

Reps: 10

Muscle focus: Small spinal muscles at the back of the neck, lower back, buttocks and hamstrings

Are you susceptive to DVT?

• Have you had a DVT before or does it run in your family?
• Have you recently undergone surgery or been injured, especially in the abdomen and/or the legs?
• Do you have varicose veins, heart failure or are you obese?
• Are you dehydrated?
• Do you smoke?
• Are you pregnant?
• Are you undergoing oestrogen therapy?
• Have you been sitting in the same position for more than 24 hours?
• Are you over 40?

If one of these factors applies to you, consult your physician before the flight.

Symptoms of DVT

• Tenderness and redness in the affected areas
• Fever
• Sudden, unexplained coughing
• Pain and swelling in areas drained by the vein where the blood clot is located
• Joint pain

Our model

Megan Pinfold, 37, is a nurse from Sydney. She does a mixture of strength circuits and high-intensity cardio.

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Read our fact sheet on Deep vein thrombosis.