Exercises to do on the plane for a healthy journey
Are you travelling by plane? Stay active and comfortable during the flight with these simple exercises.
Prolonged periods of sitting are considered as an independent risk factor for health, including an increased risk of developing metabolic and chronic cardiovascular diseases and increased mortality.
One of the most immediate effects of sitting for extended periods during a flight is muscle stiffness and discomfort. This lack of mobility can particularly impact muscles in the lower back, hips, and legs. Sitting for extended periods during a flight can also lead to poor circulation, especially in the legs. Reduced blood flow can result in discomfort, swelling, and even an increased risk of blood clots.
To counteract these effects and promote better circulation, incorporating simple exercises during your flight is crucial.
Ensure a more enjoyable and health-conscious travel experience by practicing some of these examples.
Ankle Circles
Lift your feet off the ground while seated and rotate your ankles in circular motions, repeating five times in one direction and then five times in the opposite direction. Perform this sequence three times. This exercise is designed to enhance blood flow in your lower legs and feet, warding off stiffness and facilitating better circulation.
Seated Leg Extensions
Sit up straight with your feet flat on the floor. Extend one leg straight out and hold for a few seconds. Raise your toes while keeping your heels planted. Lower it back to the floor and repeat with the other leg. Continue alternating between legs.
This exercise activates the muscles in the calves and thighs, enhancing blood circulation.
Seated Twist
Rest your right forearm on the arm rest (or your thigh if there is no room) and place your left hand on the outer edge of your right thigh. On an inhalation lengthen your spine; on an exhalation, press your left hand into your outer right thigh to twist and hold twist for a full count of 10 to 15 seconds.
Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It’s a fantastic pose to alleviate pain in the neck and upper back. It’s a nice one to do every day.
Shoulder Roll
Lift your shoulders upward, then pull them backward, downward, and forward, creating a gentle circular motion. Continue for 30 seconds. Then reverse direction if desired.
This exercise can help relieve tension in the shoulder muscles and improve circulation.
Overhead Stretch
Raise both hands straight up over your head. Use one hand to grab the wrist of the opposite hand and gently pull to one side. Hold the stretch for 15 seconds, and repeat with the other arm.
Some additional advice is to choose loose and comfortable clothing that won't hinder blood flow. Remember to stay hydrated by drinking plenty of water. Stand up, and walk around the cabin whenever possible and the seat belt sign is off during the flight, particularly on extended journeys to complement these seated exercises. Consider to wear compression socks that can preventing swelling and reducing discomfort during long flights.
By prioritizing your well-being during the flight, you can arrive at your destination feeling more comfortable and ready to enjoy your holidays.
Thordis Berger
Chief Medical Officer Holmes Place
Referências Bibliográficas:
Henschel B, Gorczyca AM, Chomistek AK. Time Spent Sitting as an Independent Risk Factor for Cardiovascular Disease. Am J Lifestyle Med. 2017 Sep 1;14(2):204-215.
Kett AR, Milani TL, Sichting F. Sitting for Too Long, Moving Too Little: Regular Muscle Contractions Can Reduce Muscle Stiffness During Prolonged Periods of Chair-Sitting. Front Sports Act Living. 2021 Nov 3;3:760533.
Bagshaw M, Illig P. The Aircraft Cabin Environment. Travel Medicine. 2019:429–36.