Flying High: Discovering Vital In-flight Exercises to Elevate Your Long-Haul Travel Experience

In the era of cross-continental breakfasts and dinners halfway around the world, long-haul flights have become an inevitable part of many people’s lives. But what about the potential health risks? Have you ever found yourself fidgeting uncomfortably in your seat, longing for the freedom to stretch your legs, and wondering what exercises to do on a long airplane flight? It’s a common problem that can put a real dampener on your travel excitement.

TL;DR: Key Takeaways

• 1 in 4,500 passengers on long-haul flights are at risk of developing deep vein thrombosis or a pulmonary embolism
• The American College of Chest Physicians recommends exercises like ankle circles, knee lifts, and foot pumps to help improve circulation and prevent blood clots during long flights
• Remember, in-flight exercising is not just about avoiding stiffness; it’s about circulation
• These exercises not only protect you from potential health risks, but they also ensure that you feel fresh and energetic on landing, ready to explore your destination right off the bat

Why Exercising During Flights Is More Important Than You Think

According to the World Health Organization, a staggering 1 in 4,500 passengers on long-haul flights are at risk of developing deep vein thrombosis (DVT) or a pulmonary embolism. DVT occurs when a blood clot forms in a deep vein, usually in the leg. This can lead to serious, potentially fatal health complications.

“On long flights, exercising is not just about avoiding stiffness, it’s about circulation. Moving around increases the blood flow, preventing it from pooling, which can lead to a blood clot,” says Dr. Clayton T. Cowl, a specialist in transportation medicine at Mayo Clinic.

The Best In-flight Exercises for Healthy Circulation

According to the American College of Chest Physicians, some of the best exercises to do on a long airplane flight to maintain healthy circulation include:

• Ankle Circles: Lift your foot off the floor and draw circles with your toes. Repeat for 15-20 seconds, then switch feet. This exercise helps to increase blood flow in your lower legs.
• Knee Lifts: Keep your foot on the floor, then lift your knee as high as it will go, and then lower it. Again, alternate each leg for about 30 seconds.
• Foot Pumps: Start with your heels on the floor and point your toes high. Then put both feet flat on the floor. Follow this by lifting your heels high, keeping the balls of your feet on the floor. Repeat this sequence for 30 seconds.

These exercises are not only easy to perform in the cramped spaces of an airplane but also highly effective in keeping your blood circulation going.

Flying Fit – A Personal Experience by Kevin Erickson

Our very own Kevin Erickson, an experienced travel journalist, knows the benefits of in-flight exercises all too well. During a 14-hour marathon flight to Japan, Kevin performed these simple exercises every couple of hours. To his surprise, not only did he escape the dreaded jet lag, but he also felt energized and ready to hit the ground running on landing. That’s the power of staying active even while you’re airborne. This method has now become a staple part of Kevin’s long-haul flight survival kit.

Changing the Way We Fly – One Stretch at a Time

In-flight exercises not only benefit your physical health but also improve your overall travel experience. They help you land feeling refreshed, relaxed, and ready to delve into your new adventures. Remember, it’s not just about reaching the destination; it’s also about enjoying the journey. So, the next time you buckle up for a long-haul flight, remember to flex those muscles and enjoy a healthy, comfortable journey.

Busting the Myth of Static Flights: Tips for an Active Journey

Many people view long-haul flights as a sedentary experience. But it’s time we flipped the script. Here are a few bonus tips to make your next long airplane journey more active and health-friendly.

• Walk in the Aisle: Whenever the seat belt signs are off, take a quick stroll down the aisle. It’s an excellent opportunity to stretch your legs and keep the blood flowing. Just remember to be considerate of the cabin crew and your fellow passengers!

• Neck Rolls: A simple but effective exercise, neck rolls can alleviate the stiffness that comes from holding your head in a single position for extended periods.

• Shoulder Rolls: Another great in-seat exercise! Lift your shoulders up towards your ears, then roll them backwards and down. Reverse and roll them forward.

• Use Your Carry-On as Weights: Who needs a gym when you have a carry-on? Safely lift your carry-on in the overhead bin several times, making sure you keep your back straight and lift with your knees.

• Mind Your Posture: Even while seated, being mindful of maintaining a good posture can help reduce discomfort and potential muscle strain.

FAQs about In-flight Exercises

1. How often should I perform these exercises during a long flight?

As a general rule, try to do these exercises every 1-2 hours during the flight. However, it’s always a good idea to listen to your body and move whenever you feel stiffness or discomfort.

2. I have limited mobility. Can I still do these exercises?

Yes, these exercises are designed to be performed even in the limited space of an airplane seat. If you have specific mobility issues, though, it’s always a good idea to consult with a healthcare professional before attempting them.

3. Can performing these exercises completely eliminate the risk of DVT?

While these exercises significantly reduce the risk of DVT by improving circulation, they cannot completely eliminate the risk, especially for individuals with specific predispositions. Always consult your doctor before a long-haul flight if you have any health concerns.

4. What other measures can I take to stay healthy during a long flight?

Staying hydrated, avoiding alcohol, wearing loose and comfortable clothing, and walking around the cabin whenever possible can all contribute to a healthier flight experience.

5. Can I perform these exercises during shorter flights as well?

Absolutely! Even on short flights, these exercises can help reduce stiffness and discomfort, making your journey more enjoyable.

6. Are these exercises only for long-haul flights?

No, you can perform these exercises even on shorter flights. They are designed to keep your blood circulating and help alleviate stiffness caused by being in a confined space.

7. What other health precautions should I take on a long flight?

Apart from exercising, remember to keep yourself hydrated and avoid alcohol and caffeinated drinks, as they can lead to dehydration. Also, remember to rest and catch some sleep if it’s a very long flight.

8. Can I perform these exercises if I have a medical condition?

If you have a medical condition or any health concerns, it’s always best to consult with your healthcare provider before your flight. They can provide guidance based on your individual needs and conditions.

9. Can children perform these exercises on a flight?

Yes, children can also benefit from doing these exercises during a flight, but always under adult supervision.

10. Can these exercises help reduce jet lag?

While these exercises primarily improve circulation and comfort during the flight, staying active can also help adjust to new time zones and reduce the effects of jet lag.

Charting Your Path to a Healthier Air Travel

Understanding what exercises to do on a long airplane flight is a crucial part of ensuring your health and comfort while traveling. As frequent travelers, it’s essential that we pay attention to not just our destinations, but also our journeys. Let’s break the mould of static flying and elevate our flight experiences with these simple yet effective exercises.

Remember, health should never take a backseat, even when you are at 30,000 feet!

Sources

• World Health Organization
• American College of Chest Physicians
• Mayo Clinic
• American Heart Association
• Harvard Medical School