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, however your choice – sleeping, reading, watching a movie etc? 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 will 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 some exercises for the airplane:

OUT of YOUR SEAT:

– If you can, get up and walk the aisles. Get the blood flowing, lengthen your limbs and just move your body.

– Go to the back of the plane where there’s a little more room or in the lavatory and do side steps, heels to bum, high knees (all low impact of course) squats, lunges, calf raises, pump your arms like your power walking.

– Stretch the hamstrings by putting a foot up on the toilet seat lid and hinging at the hips, bringing your chest to your thigh. Stretch the IT band by crossing one foot in front of the other and then bending over as if reaching for your toes. Do side bends, standing torso twists, and if possible arm circles (be aware of your surroundings).

IN YOUR SEAT:

– Stretch your arms overhead, behind and in front, do shoulder shrugs and rolls, bicep curls and bent arm side raises (like the chicken dance – don’t worry no one will see you)

– Neck stretches and rolls

– Torso twists, side bends (if possible), hug yourself (back stretch), clasp hands behind back and reach (chest stretch)

– If possible stretch the legs straight, rotate your ankles, point and flex your toes, cross right foot over your left knee and bend forward over keeping the right knee wide – switch, pull one knee at a time into your chest.

– Deep breathing