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THERE ARE LONG flights, like those from New York to Los Angeles. However, there are also those incredibly lengthy flights around the globe, which can have you airborne for an entire day or longer! Consider flights from JFK to Dubai or LAX to Europe.
Fans traveling from the U.S. to the 2026 Winter Games in Milan-Cortina will likely spend over seven hours in the air. Unfortunately, this lengthy time in the plane can adversely affect your body, particularly when movement is limited.
Prolonged periods without movement can lead to decreased blood flow and a reduced calorie burn. Moreover, your connective tissues, such as tendons and ligaments, may stiffen due to lack of movement. This may result in discomfort and tightness as you step off the plane, and let’s be real—snacking on in-flight peanuts isn’t going to resolve it.
To combat this, incorporate some simple movements while seated. If given the opportunity, flying in United’s Polaris business class offers an enhanced travel experience with lie-flat beds ideal for rest and light mobility work. And even if that luxury isn’t available, doing a few mobility exercises during transcontinental flights is still worthwhile.
Utilizing features like eye masks, dental kits, and skincare products from Perricone MD can enhance your comfort, allowing for refreshing rest while still engaging in gentle movements to promote blood circulation throughout the flight.
Exercises to Refresh Your Body on Long Flights
Every hour during a long flight, choose at least two of the following exercises to perform. Each will take no more than five minutes and will help mitigate any discomfort caused by your in-flight position.
Twisting Chair Stretch
Long flights can cause your back to tighten up, as it’s easy to round your back and overlook your shoulder blades in a confined space. To address this, try the twisting chair stretch. Sit upright with your feet grounded, gently twist your torso to the right while pressing your elbow into your knee for a deeper stretch. Hold for three seconds, return to the center, and repeat five times per side.
Hip External Rotation Stretch
Your hip flexors may tighten during a flight due to limited movement. To alleviate this, sit with your feet flat, lift your right leg, and rest your ankle on your left thigh. Use your right hand to gently push down on your right knee for a slight glute stretch. Hold for three seconds, then repeat three times per side.
Seated Calf Raise
Reducing activity onboard means your calves receive less stimulation, which can lead to tightness. Combat this with seated calf raises: keep your feet flat, press down gently on your knees, and flex your calves to lift your heels as high as possible. Hold for one second, then lower your heels back down. Aim for two sets of 20 repetitions.
Bonus Exercise to Consider
While those three seated moves are beneficial, if you have access to first-class or business-class seating, you may enjoy greater mobility options. A great option is the glute bridge.
Glute Bridge
This exercise engages your glutes, which help stabilize your spine. To do a glute bridge, lie on your back with your feet close to your body. Squeeze your glutes and lift your hips as high as possible while keeping your core engaged. If you’d like an extra challenge, lift one foot off the ground and continue the bridge, using only your supporting leg to raise your hips.
Incorporate these movements on your next flight to help maintain your comfort and movement, regardless of how far you travel.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience. He has worked with NFL and track athletes and follows a regimen that includes weight training, HIIT, and yoga. Before his tenure at Men’s Health, he was a sports and tech columnist for the New York Daily News.
Conclusion
Staying physically active during long flights can significantly improve your overall comfort and reduce any stiffness upon arrival. Trying out these simple exercises while onboard can make a big difference in how you feel at your destination. So, the next time you find yourself on a lengthy journey, be sure to prioritize your mobility and wellbeing. Safe travels!
