Being able to travel is one of the benefits of being healthy.
A long trip can be so fun!
However, whether traveling by airplane, train or car, long periods of sitting should be interrupted by some form of movement to enhance circulation and help avoid tension, stiffness and even blood clots.
Why Do Exercises On A Long Flight?
Doing exercises on a long flight is important for several reasons. It:
Prevents blood clots
Sitting for extended periods can slow circulation and increase the risk of developing deep vein thrombosis (DVT).
DVT is a condition where blood clots form in the legs, which can be potentially deadly.
Simple movements like these help keep blood flowing.
Reduces pain and stiffness
Long periods without movement can cause stiffness, muscle tension, and discomfort.
If you’ve ever woken up after a particularly deep sleep and felt stiff, you’ve experienced this for yourself!
On planes, the back, neck, and legs are particularly susceptible to these symptoms.
Stretching and moving frequently help alleviate this.
Improves circulation
Restricted circulation is to blame for the swollen feet and ankles some of us get when flying (that’s what compression socks are supposed to help with!).
In addition to compression socks, movement helps prevent swelling in the feet and ankles by encouraging better circulation.
Reduces fatigue
Traveling is tiring, and it’s not just because of all the packing and stress. It’s the extended sitting!
Doing some light exercise can help you feel more awake and refreshed when you land, rather than sluggish and drained.
Relieves anxiety
Doing these movements along with some deep breathing can help reduce travel-related stress and discomfort.
Prevents jet lag
Keeping your body active can help regulate your internal clock and make adjusting to a new schedule if you’re traveling across time zones.
Exercises For Long Flights
This video of exercises for long flights and other lengthy travel starts from the bottom up to make it easier to remember.
It can also be printed out to take with you on your journey.
Exercises include:
- Heel lifts
- Toe Lifts
- Heel toe rocks
- Side to side ankle moves
- Side to side toe moves
- Foot presses into floor
- Marches
- Glute squeezes
- Round spine straighten spine
- Spinal twist side to side
- Shoulder shrugs
- Alternating shoulder pushes forward
- Head twist right to left
- Head tilt side to side with little massage
Click here for a printable list of these exercises.
If you are able to get up and move about every 60 to 90 minutes, that is another great opportunity to keep the circulation going.
Doing a few laps up and down the aisle of the plane, or stopping the car just to get out and stretch, are great ideas.
Practice these exercises before your trip to become familiar with your list and to enjoy a safe and wonderful trip!
HERE’S TO FEELING GOOD!
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