6 Exercises for the Plane

You may wonder what the big hype is about exercising on a plane ride. What’s wrong with settling in to your miniscule space and waiting out the flight? The problem is not so much a concern for shorter duration flights – say 1 -2 hours but as the flight times get longer, it’s just like being sedentary. Your body’s circulation gets affected, the muscles are kept in a set position (usually one which tightens the hamstrings and can lead to lower back issues) and become stiff and sore. You can get water retention in the legs leading to swollen feet and you could be at risk for developing blood clots (especially the lower legs), or even Deep Vein Thrombosis (DVP). I’m not saying you need to get out your spandex and pull a Jane Fonda or Richard Simmons in the aisle but it’s important to aim to move your body at least once an hour.

Here are 6 exercises for the airplane:

1. If you can, get up and walk the aisles

2. Go to the back of the plane where there’s a little more room and do side steps, bum kicks, high knees (all low impact of course) squats, lunges, and calf raises

3. Involve the arms – stretch, reach and rotate, shoulder shrugs and rolls, bicep curls and arm pumps (like you’re power walking)

4. Neck stretches and rolls

5. Torso twists, side bends, hug yourself (back stretch), clasp hands behind your back and reach  (chest stretch)

6. Deep breathing