While you might be looking forward to jumping on a jet plane and setting off to an exotic destination for your summer vacay, sometimes the journey can spoil your fun in the sun (or jungle). This can mostly happen during long-haul flights (regardless of your class), where you are mostly sitting. These elongated periods of sitting idle can leave you feeling pretty knackered, which in turn spoils your long awaited holiday. So, to overcome the holiday poopers, you’ll need to practice a few easy exercises to practice during long-haul flights and stopovers, according to professionals.

It’s a given flying comes with a number of potential risks including dehydration, swelling joints, and airborne diseases such as colds and flu. But by following a few easy exercises you can ease this unwanted stress of long-distance travel, and reduce the related health risks.

According to Michelle Scott, STOTT Pilates Instructor Trainer at Real Pilates sitting idle in cramped spaces can increase a number of health risks such as reduced circulation of the arterial influx of fresh blood and venous outflow, bloating, blood clotting in the lower leg (Deep – Vein Thrombosis) and increase the risk of back injury. On the other hand, she notes, frequent movements and keeping active during long and short flights is the best way to reduce muscle stiffness and backaches during the flight, and even help reduce the effects of jet lag.

Michelle’s top 5 easy exercises to practice during flights

Seated Leg Lifts

From a neutral seated position, raise one knee towards your chest, enabling the lower back to slightly stretch and then place it back down. Repeat the same activity on the other side. Maintaining a constant circulation of blood through the joints minimizes the risk of DVT and balancing abdominal engagement to support the spine.

Elevated Elbow Stretch

Raise both hands above the head, grasp the opposite elbow and pull it towards one side till you feel the stretch. Hold the pull for about 15 seconds and repeat the same with the other elbow.

Seated Calf Raises

Whilst seated upright, apply pressure to the balls of the feet and slightly raise both the heels off the floor. Slowly release the pressure whilst lowering the heels; this will help mobilize the ankle joint. Repeat 15 times to increase circulation and reduce swelling of the feet.

Contraction of abdominal muscles

Siting up straight with the spine along the length of the chair, take a deep breath and contract the muscles by holding them for five seconds. Repeat about ten times, every couple of hours during long flights, to keep the abdominal muscle active and improve digestion.

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Modified Spine Twist

Cross your arms over your chest. Take a gentle twist to one side, and then return to the center. Keep your chin up and your spine neutral. This activates the spine into rotation and eases tension in the back and shoulder girdle.

Do you have any go-to easy exercises for your long-haul flights? Feel free to share in the comments…