How to Stay Active During a Flight: Tips from a Physio

Flying can be an exciting adventure, but it often comes with the challenge of staying active and comfortable during long hours in a confined space. Prolonged sitting can lead to stiffness, reduced circulation, and even an increased risk of deep vein thrombosis (DVT). Luckily, with a few simple strategies, you can keep your body moving and reduce discomfort while you’re airborne. Here are some expert tips from a physiotherapist to help you stay active and healthy during your flight.

1. Pre-Flight Preparations

Before you even step onto the plane, there are a few things you can do to prepare your body for the journey ahead:

• Stay Hydrated: Drink plenty of water before your flight to stay hydrated. Dehydration can make your muscles feel tighter and contribute to fatigue.
• Stretch and Move: If you have time at the airport, take a walk around the terminal or do some light stretching exercises to loosen up your muscles.

2. Choose the Right Seat

If possible, select an aisle seat. This makes it easier to get up and move around without disturbing fellow passengers. You’ll be more likely to take frequent walking breaks, which can help reduce the risk of DVT.

3. In-Flight Exercises

There are several exercises you can do right from your seat to promote circulation and prevent stiffness:

• Ankle Circles: Lift your feet off the floor and rotate your ankles in circles. This helps to improve blood flow in your lower legs.
• Knee Lifts: Sitting upright, lift one knee towards your chest and hold for a few seconds, then switch sides. This engages your abdominal muscles and keeps your hip flexors active.
• Seated Marching: Alternate lifting each knee up and down as if you’re marching while seated. This helps keep your leg muscles active and prevents stiffness.
• Neck Stretches: Slowly tilt your head from side to side and then forward and back to relieve tension in your neck and shoulders.

4. Walking Breaks

Make an effort to stand up and walk around the cabin every hour or so. This promotes circulation and gives you a chance to stretch your legs. If you’re unable to walk around, try standing up in your seat area and doing a few standing stretches.

5. Deep Breathing Exercises

Deep breathing can help you relax and reduce stress. Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly through your mouth. This can also help improve oxygen flow and keep you feeling refreshed.

6. Stay Hydrated

The air in airplanes is often dry, which can lead to dehydration. Drinking water throughout the flight is crucial for maintaining good circulation and preventing muscle cramps. Avoid excessive caffeine and alcohol, as they can contribute to dehydration.

7. Wear Compression Socks

Compression socks can be beneficial for long flights as they help maintain proper blood flow and reduce the risk of swelling and DVT. They are especially recommended for individuals with a history of circulation problems or those on long-haul flights.

8. Engage in Mental and Physical Relaxation

Staying relaxed is as important as staying active. Bring along a neck pillow for added comfort and practice mindfulness or meditation to keep stress levels in check. This can also make it easier for you to fall asleep and rest during the flight.

9. Post-Flight Recovery

Once you’ve reached your destination, take some time to stretch and move around. A short walk can help get your blood flowing again and reduce any stiffness you may have developed during the flight.

Final Thoughts

Staying active during a flight doesn’t have to be complicated. With a little planning and some simple exercises, you can make your journey more comfortable and reduce the risk of common travel-related health issues. Whether you’re flying for business or leisure, remember to listen to your body and take breaks to move and stretch whenever you can.

Need more personalised advice on staying active and healthy during your travels? You can speak to one of our Qualified Physiotherapists during a consultation. We can assist you with personalised advice tailored to your needs.