15 Easy Exercises You Can Do on an Airplane

Long flights can be challenging due to prolonged sitting, leading to stiffness, swelling, and discomfort. Staying active with simple airplane exercises can mitigate these issues, improve circulation, and make your journey more enjoyable. If you think exercising on an airplane is difficult or impossible and you’re stuck in your seat for the entire flight, think again!

This comprehensive guide will explore 15 easy exercises to do on an airplane to stay comfortable and healthy during your flight. Be sure to try out some of these exercises for long airplane flights and see the difference they can make in your journey!

Why Exercise on an Airplane?

Long flights can take a toll on our bodies. You can barely move, the air is dry, and you’re stuck in a confined space for hours. However, movement is essential to maintain comfort and good health.

Prolonged inactivity during flights can lead to various health risks, such as:

• Deep Vein Thrombosis (DVT): Blood clots can form in the deep veins of your body, usually in the leg, which can be dangerous if they travel to your lungs or other vital organs.
• Swelling (Edema): Sitting in the same position for a long time can cause fluid to accumulate around your ankles and legs, leading to swelling.
• Stiffness and Muscle Cramps: Long flights can cause stiffness and cramping in your legs, hips, and lower back from sitting in one position for too long.

Doing airplane exercises can counter these issues. In-flight exercises offer the following benefits:

• Improved Circulation: Move your body and increase blood circulation through effective exercises on an airplane to prevent DVT and swelling. These exercises keep your blood flowing and reduce the risk of developing blood clots.
• Reduced Muscle Stiffness: You can do airplane seat exercises to prevent muscle soreness and stiffness. Regular movement and light stretching can also help improve your range of motion, so you don’t feel stiff after a long flight.
• Enhanced Overall Comfort and Well-Being: Staying active during a flight can make you feel more comfortable, relaxed, and alert. Doing exercises on airplane travel can also help you sleep better and reduce jet lag symptoms.

Easy Exercises to Do in Your Seat

Here are some exercises to do in your airplane seat to prevent discomfort. Let’s start with simple, low-impact, leg exercises for airplane travel.

1. Ankle Circles

This exercise targets your ankles, one of the most common areas for swelling during flights. To perform ankle circles:

• Lift one foot off the floor and rotate your ankle clockwise for 10 times or 15 to 20 seconds.
• Switch to counterclockwise for the same duration.
• Repeat this exercise with the other foot.

Do this exercise at regular intervals, such as every 30 to 45 minutes or whenever you feel your feet and ankles getting stiff. Keep it slow and gentle to avoid any discomfort.

Ankle circles are one of the most recommended airplane exercises to prevent blood clots and swelling in the lower legs. They can improve circulation and reduce stiffness in your ankles, calves, and feet. Even if you have limited mobility, this exercise can help keep your ankles and feet active.

2. Foot Pumps

Foot pumps are an effective exercise you can do while sitting in your airplane seat. This exercise targets your calf muscles and helps improve blood flow.

• Place both feet flat on the floor.
• Lift your heels off the ground. Keep your toes planted firmly on the floor.
• Hold this position for a few seconds, then lower your heels back down to the starting position.
• Next, lift your toes off the ground, keeping your heels on the floor.
• Hold this position for a few seconds, then lower your toes back down to the starting position.

Repeat these steps 10 to 15 times or until you feel relief in your calves and ankles.

Foot pumps are excellent for boosting circulation, preventing blood clots, and alleviating stiffness and muscle cramps in your calf, which are common during long flights.

3. Seated Marches

Seated marches are a simple and effective exercise to keep your lower body active during a flight. They also help maintain good circulation in your legs.

• Sit up straight in your seat with both feet flat on the floor.
• Lift one foot off the ground and bend it at the knee toward your chest.
• Hold that position for a moment.
• Lower that foot back down to the starting position.
• Repeat with the other foot.

Alternating between legs mimics a marching motion—hence the name “seated marches.” Continue alternating between each leg for 10 to 15 repetitions or until you feel relief in your legs and hips.

Seated marches help improve blood flow, reduce stiffness, and prevent swelling throughout your lower body. Even if you cannot lift your legs very high, the movement promotes circulation. This simple exercise also benefits individuals with limited mobility, injuries, or certain medical conditions.

4. Knee Lifts

Knee lifts are one of the best leg exercises on airplane flights as they target multiple muscles in your lower body, including your hips, thighs, and lower back.

• Sit up straight in your seat with both feet firmly planted on the floor.
• Lift one knee toward your chest as high as you can without causing discomfort.
• Hold that position for 30 to 60 seconds before returning your foot to the starting position.
• Repeat this exercise with the other leg.
• Continue alternating between each leg for 10 to 15 repetitions or until you feel relief in your thighs and hips.

Knee lifts promote blood flow, prevent swelling, and reduce stiffness throughout your lower body. They also help stretch your lower back and thigh muscles, which can become tight during long flights. You can modify this activity by lifting both legs simultaneously instead of alternating one leg at a time.

5. Seated Leg Extensions

Seated leg extensions are one of the easiest yet most effective airplane leg exercises targeting your quadriceps, hamstrings, and glutes.

• Sit up straight in your seat with both feet firmly planted on the floor.
• Lift one leg off the floor and extend it until it is straight out in front of you.
• Hold that position for 10 to 15 seconds before slowly lowering your foot back to the ground.
• Repeat this exercise with the other leg.
• Continue alternating between each leg for 10 to 15 repetitions or until you feel relief in your legs.

It’s natural not to be able to do a full extension in your cramped airplane seat, so extend your leg as far as you comfortably can.

Seated leg extensions help improve circulation and prevent stiffness in your legs, especially if you have been sitting for a long time. They also promote flexibility in your leg muscles.

Upper Body Exercises

While it’s essential to keep your lower body active during a flight, don’t forget to also work on your upper body.

6. Shoulder Rolls

Shoulder rolls are a straightforward and potent exercise that targets your shoulder muscles to reduce tension and stiffness.

• Sit up straight in your seat with your arms at your sides.
• Slowly lift your shoulders and roll them forward in a circular motion for 10 to 15 seconds.
• Then, reverse the direction and roll them backward for another 10 to 15 seconds until their original position.
• Repeat this movement 10 to 15 times or until you feel relief in your shoulders.

Modify this exercise by lifting your shoulders toward your ears and holding that position for a few seconds before rolling them forward or backward. You can also touch your shoulders with your fingers as you roll them in a circular motion.

Shoulder rolls reduce tension and stiffness in your shoulder muscles—which often become tight while seated for extended periods—and improve the range of motion in your shoulders and upper back.

7. Neck Rolls

Neck rolls help relieve tension in your neck muscles. This exercise goes hand in hand with shoulder rolls to promote relaxation and flexibility in your upper body.

• Sit up straight with your shoulders relaxed.
• Slowly tilt your head forward, bringing your chin toward your chest.
• Then, slowly roll your head to the right and back to the starting position.
• Repeat this movement on the left side.
• Continue alternating between each side 10 to 15 times or until you feel relief in your neck muscles.

Modify this exercise by adding some resistance with your hand against the side of your head as you roll it from side to side. Be careful not to put too much pressure on your neck, as it is a delicate area.

Neck rolls reduce tension and stiffness and promote flexibility and range of motion in your neck muscles, which are often strained during long flights.

8. Seated Forward Bend

The seated forward bend is an excellent exercise for stretching your entire back and promoting relaxation.

• Sit up straight with your feet firmly planted on the ground.
• Gently pull yourself forward while bending at the waist and reaching toward your toes.
• Hold this position for 10 to 15 seconds before slowly returning to an upright position.
• Repeat this movement five to 10 times or as needed for relief in your back muscles.

If you have enough space, you can stretch further by extending your arms toward the floor as you bend forward. You can also place your interlocked fingers behind your head and gently pull forward to deepen the stretch.

This exercise relieves tension in your back muscles and hamstrings, which become tight from sitting for extended periods. It also promotes relaxation and flexibility in your spine. Go slow and listen to your body while performing this exercise.

9. Overhead Stretch

The overhead stretch targets your shoulder and back muscles to help relieve tension and tightness.

• Start by sitting up straight with your feet planted firmly on the ground.
• Interlace your fingers above your head, with palms facing upwards.
• Slowly lift your arms toward the ceiling, feeling a stretch in your shoulders and upper back.
• Hold this position for 15 to 20 seconds before lowering your arms back to your sides.
• Repeat this movement 5 to 10 times or as needed for relief in your upper body.

You can modify this exercise by leaning slightly to each side as you stretch, targeting different areas of your shoulders and upper back.

The overhead stretch helps alleviate upper body stiffness and improve posture. It also helps improve the range of motion in your shoulders and upper back while promoting relaxation. Remember to perform this exercise slowly and with control to avoid any discomfort.

10. Seated Spinal Twist

The seated spinal twist is a gentle workout that targets your lower back and promotes flexibility in your spine.

• Sit up straight with your feet firmly planted on the ground.
• Place your right hand on your left knee and your left hand behind your back or the armrest for support.
• Slowly twist your torso to the left, using your right hand to push gently against your knee for resistance.
• Hold this position for 10 to 15 seconds before returning to the starting position.
• Repeat on the other side by placing your left hand on your right knee and twisting toward the right.
• Continue alternating between each side for five to 10 repetitions or as needed for relief in your lower back.

This workout significantly reduces stiffness in your lower back and improves flexibility in your spine. It also helps enhance your posture and relieve tension from sitting for long periods.

Standing Exercises (when safe to do so)

While seated exercises can provide relief and promote relaxation, don’t forget to stand up and move around during long flights.

11. Calf Raises

Calf raises are an easy yet powerful exercise to get blood flowing and stretch out your lower legs.

• Stand with your feet hip-width apart, facing a wall, or using the back of your seat or an overhead compartment for balance and support.
• Slowly raise your heels off the ground and hold yourself up onto the balls of your feet, feeling a slight stretch in your calves.
• Hold this position for five to 10 seconds before slowly lowering yourself back down.
• Repeat this movement for 15 to 20 times or as needed for relief in your lower legs.

Try doing this exercise one leg at a time or adding resistance using your bag or water bottles in each hand.

Calf raises improve circulation and strengthen your lower leg. They’re also a great way to get some movement in while standing and waiting in line for the bathroom or at the gate.

12. Quad Stretches

Quad stretches target the large muscles in the front of your thighs and help prevent them from becoming tight and stiff.

• Stand facing a wall or use a nearby seat or overhead compartment for balance and support.
• Bend one knee, bringing your foot toward your buttocks while holding onto your ankle with one hand for support.
• Hold this position for 15 to 20 seconds before switching legs.
• Repeat this movement five to 10 times on each leg or as needed for relief in your quadriceps.

For a deeper stretch, use a towel to pull your foot closer to your glutes.

Quad stretches improve flexibility and range of motion in your legs, making it easier to move around during the flight. They reduce tension in the front of your thighs and promote proper alignment and balance while standing. Don’t push yourself too hard; only stretch as far as you feel comfortable.

13. Hamstring Stretches

Hamstring stretches target the muscles in the back of your thighs and can help alleviate tightness and discomfort.

• Stand facing a wall or use your seat for support.
• Place one foot on an elevated surface, such as the edge of your seat or the armrest, with your leg straight.
• Slowly lean forward from your hips, feeling a stretch in the back of your thigh.
• Hold this position for 15 to 20 seconds before switching legs.
• Repeat this movement five to 10 times on each leg or as needed for relief in your hamstrings.

Remember to place a tissue or a towel under your foot if you’re using the armrest or the edge of your seat to keep them from getting dirty.

Hamstring stretches alleviate tightness, improve flexibility, and relieve tension in the back of your thighs. They’re also beneficial for maintaining proper posture and preventing muscle imbalances from prolonged sitting.

14. Hip Flexor Stretches

Hip flexor stretches target the muscles in the front of your hip and can help reduce discomfort from sitting for extended periods.

• Stand facing a wall or use your seat for support.
• Place one foot on the edge of your seat or the armrest, with your elevated leg bent at a 90-degree angle and your back leg straight.
• Slowly push your hips forward until you feel a stretch in the front of your hip.
• Hold this position for 15 to 20 seconds before switching legs.
• Repeat this movement five to 10 times on each leg or as needed for relief in your hip flexors.

Keep your back straight and engage your core while performing this exercise to avoid putting too much strain on your lower back.

Hip flexor stretches alleviate stiffness and improve flexibility in the front of your hip. They also reduce lower back pain caused by prolonged sitting.

15. Toe Touches

Anyone can do toe touches, which help stretch your hamstrings, lower back, and entire posterior chain.

• Stand with your feet shoulder-width apart, arms at your sides.
• Slowly bend at the waist, reaching for your toes or as far down as you can comfortably go.
• Hold the stretch for 10 to 15 seconds before slowly returning to the starting position.
• Repeat this movement for five to 10 times or as needed for relief in your lower body.

You can modify this exercise by placing your feet together. If there’s enough room, try bending one leg at a time for a deeper stretch.

Toe touches help improve flexibility and range of motion in your spine and lower body. They also promote better posture, relieve tension from prolonged sitting, and can even provide a mild cardiovascular workout when done with enough repetitions. Just be mindful of others around you when performing this exercise.

Additional Tips for a Comfortable Flight

Aside from staying active and stretching throughout your flight, you can do a few other things to make your journey more comfortable.

• Walking Up and Down the Aisle: When safe, take short walks to improve circulation and reduce stiffness.
• Using Restroom Breaks as an Opportunity To Stretch: Utilize restroom breaks to stretch and move around.
• Importance of a Good Neck Pillow and Lumbar Support: Use a neck pillow and lumbar support to maintain proper posture and comfort.
• Choosing the Right Clothing for Comfort and Flexibility: Wear loose, comfortable clothing that allows easy movement.
• Selecting the Right Seat: Aisle seats offer more legroom for stretching and easy access to the bathroom.
• Staying Hydrated and Eating Light: Alcohol and caffeinated beverages promote dehydration. Drink plenty of water and eat light meals to keep comfortable and reduce bloating.
• Choosing the Right Footwear for Comfort and Support: Wear comfortable shoes like KURU travel shoes for optimal foot support during flights. KURU’s KURUSOLE and KURUCLOUD technologies provide a custom fit and support for all-day comfort.

With these exercises and tips, you’ll feel refreshed at your destination. If you’re expecting, be sure to research airplane exercises for pregnancy to keep you and your baby safe.

Expert Recommendations for Comfortable Travel

Let’s hear from the experts on what they recommend for comfortable travel.

• Hans Mast, Emergency Travel Fixer at Golden Rule Travel: “Limit alcohol and caffeine intake during your flight. Both drugs can aggravate dehydration, a problem already present in the low humidity of an aircraft cabin. Dehydration might cause general discomfort, headaches, and tiredness.”
• Andrew White, NASM-Certified Personal Trainer and Co-Founder of Garage Gym Pro: “Engage in a few minutes of deep breathing exercises to relax your body and improve oxygen flow, which can be limited in a pressurized cabin.”
• Sean Klein, Co-Founder of Programme App: “Flying is uncomfortable, try and accept this rather than reaching for things like alcohol, caffeine, junk food etc. to help ease the discomfort.”

Travel in Comfort With KURU

When you’re traveling, especially on long flights, choosing proper footwear is crucial for maintaining comfort and preventing foot fatigue. Relieve foot discomfort and travel in comfort with KURU. Our travel shoes offer the perfect blend of comfort, support, and style, making them ideal for frequent flyers.

Whether you’re navigating through busy airports or staying seated for extended periods, KURU shoes provide the cushioning and support you need to stay comfortable. From our STRIDE Slip-On to the bestselling ATOM, our shoes help reduce foot fatigue and ensure a pleasant travel experience.

Don’t let long flights or travel stop you from taking care of your health. By incorporating these easy airplane exercises into your travel routine, you can significantly improve your comfort and reduce the risk of health issues associated with prolonged sitting. Remember to keep active, stay hydrated, and choose the proper footwear to ensure a pleasant and healthy flight. Next time you pack for a trip, don’t forget to include a pair of KURU shoes in your carry-on for a comfortable and enjoyable flight experience.

Sourcing

• 10 Exercises You Can Do on an Airplane Without Looking Weird. Global Citizens Association (November 2021)
• Exercises You Can Do In Your Airplane Seat While Traveling. The Blue Walk (September 2016)
• In-Flight Fitness. National Blood Clot Alliance (June 2023)
• 10 Simple Circulation Exercises You Can Do In Any Airplane Seat. God Save the Points (February 2022)
• Deep vein thrombosis (DVT). Mayo Clinic (June 2022)
• Edema. Mayo Clinic (July 2023)

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