6 easy-to-follow in-flight exercises

6 easy-to-follow in-flight exercises

Are you a frequent traveller, or preparing yourself for a long haul flight? Sleeping is always an option, but what about challenging yourself to practice regular in flight exercises to stay in top form?
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Sitting upright and inactive for a long period of time can have a negative impact on your health, so it is very important that you try to stay active during long flights.

Here are some simple moves that you can practice while travelling to give your body a multitude of benefits. This routine can help you improve your circulation, stretch your muscles, and release any tension or anxiety, so that you arrive at your destination feeling refreshed and energized.  

In flight fitness workout

These easy to follow exercises can help to stretch and relax your body. For optimum results, practice the routine every 60 to 90 minutes during a long flight, making sure that your breathing is natural and at a regular pace while you exercise.

Feet and heels

10 times

Lift your heels up and hold this position for a few seconds. Then, lift the balls of your feet and hold this position for a few seconds. Lower your feet. Repeat 10 times.


10-15 times

Lift your foot and rotate at the ankle, and then counter-clockwise Rotate 10 to 15 times in each direction. Repeat with your other foot.


20-30 times

Raise your leg with your knee bent, tensing your thigh muscles. Alternate legs and repeat 20 to 30 times.

Legs and hips

10 times

Bend forward slightly, wrap your hands around your knee and raise your chest. Hold this stretching position for 15 seconds. Alternate legs and repeat 10 times.


Up to 5 times

With your hands relaxed on top of your thighs, rotate your shoulders in a gentle circular motion. Repeat a few times if desired.

Body, back and arms

Walk & Stretch

When the seat belt sign is off and it’s safe, take the opportunity to stand up and walk down the aisles. Stretch by standing with your feet together and bend down at the waist, bringing your arms down your legs.

Medical risks for long-haul flights

If you are preparing for a long-haul flight, it is important to be prepared for the medical risks to your health. For example, thrombosis is just one of the dangers of long haul flying. [1] Although some are more susceptible than others, thrombosis can affect anybody.

Improving your blood circulation

Remember to keep moving on the flight to improve your blood circulation. Stretching and getting up regularly to walk around on the flight can be a big help.

Make you journey more comfortable by keeping your muscles relaxed

Muscles can become tense if you feel uncomfortable. This can result in backaches, swollen feet, neck pain and anxiety.

If you want to ensure comfort on the flight, we recommend that you consider paying an additional fee for a seat with extra leg room as you will be able to stretch out and move around more during the flight.

Although it will cost an additional fee, the extra comfort could make all the difference!

Are you looking to stay motivated and fit while enjoying your holiday? Find out how in our blog post about staying active while travelling abroad.

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We’ve also got helpful advice on staying healthy abroad.

Want to stay active on holiday? We’ve got tips for that too.

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