exercises to do on a plane
Traveling by plane is often not the most comfortable experience. With the limited leg room, bad airport and airplane food, long lines at security, and crowded flights, flying can be miserable. There are many factors related to flying that can decrease blood circulation, increase muscle tension, and increase the risk for blood clot. These factors include a decrease in oxygen due to the high altitude, dehydration, and extended periods of sitting. In addition, The World Health Organization (WHO) advises travelers to stand up as often as possible during flights. Travelers who sit for four hours or more are at an increased risk of forming a blood clot. As most frequent travelers know, getting up while seated in a middle or window seat is often unrealistic. Nonetheless, take advantage of any opportunity you have to stand up and walk the aisles. Whether you are seated or standing, here are some exercises you can do to keep blood circulating and muscles relaxed.
Seated Exercises
1. Neck Rolls: Sit up straight and relax your hands on your lap. Bring your chin down to your chest and roll your head to the right and, then back. Do the same to the left. Do 8-10 neck rolls on each side.
2. Upper Trapezius Stretch: Sit up straight and bring the back of your right hand to the small of your back. Bring your chin to left your collar bone and gently pull your head down with your left arm. You should feel a stretch on the right side of your neck. Hold for 15-30 seconds. Repeat on other side. Do 3 stretches on each side. |
3. Seated Cat-Cow: Sit straight with your hands on your knees. Round your back, neck, and shoulders and bring your upper body to your knees. Hold for 3 seconds. Next, arch your back and neck backward and hold for 3 seconds. Repeat 8-10 times.
4. Inner Thigh Squeezes. Sit up straight with your hands between your thighs. Squeeze your legs into your hands. Hold for 5 seconds and release. Repeat 8-10 times. |
Standing Exercises
1. Calf Raises: As you stand, slowly lift your heels off the floor. Hold for 3 seconds. Slowly lower your heels back to the ground.
2. Hip Circles: Stand with your feet hip distance apart with your hands on your hips. Press your hips to the right, then forward, to the left, and then back to complete a circle. Do 8-10 circles in each direction. |
3. Forward Flex: Stand up straight with both feet on the floor. Slowly bend forward as you reach your hands toward the floor. Hold for 15 seconds. Slowly return back to standing.
4. Side-Lunges: Stand with your feet a little wider than hip-width apart. Shift your weight to your right leg and slightly bend your right knee. Next shift your leg to your left leg and bend the left knee. Do 8-10 repetitions on each side. |