Staying Active on Airplanes: Exercises for Active Recovery
For entrepreneurs, traveling is often a big part of the routine - one that is commonly overlooked, regarding nutrition and exercise. Planning for these trips is just as crucial as the main plan.
Traveling by airplane often means long hours of sitting in cramped quarters, which can lead to discomfort, stiffness, and even more serious health issues like deep vein thrombosis (DVT).
By incorporating some simple exercises and stretches during your flight you can promote active recovery, keeping your body feeling refreshed and reducing the risk of problems. Here’s a guide to easy and discreet exercises you can do while in the air.
Lower-Body Exercises
While seated
1. Ankle Circles
Sit comfortably with your feet flat on the floor. Lift one foot and rotate your ankle in a circular motion, first clockwise for 10 rotations, then counterclockwise for another 10. Repeat with the other foot. This helps improve circulation and prevent swelling.
2. Foot Pumps
With your feet flat on the floor, alternate between lifting your toes while keeping your heels on the ground and then lifting your heels while keeping your toes on the ground. Do this for about 30 seconds. This exercise promotes blood flow and can help reduce the risk of DVT.
3. Knee Lifts
Sit with your back straight and your feet flat on the floor. Lift one knee towards your chest, hold for a few seconds, then lower it back down. Repeat with the other knee. Do this 10 times for each leg. This movement helps maintain flexibility in your hip and knee joints.
4. Seated Marching
March in place while seated by lifting one knee and then the other, mimicking the motion of walking. Aim for a minute or two of marching to keep your legs active and promote blood circulation.
While standing
1. Calf Raises
If you can stand up in the aisle, do some calf raises. Stand with your feet shoulder-width apart and slowly rise up onto your toes, then lower back down. Repeat this 15-20 times. Calf raises strengthen your lower legs and improve circulation.
2. Hamstring Stretches
Stand and place one foot on a raised surface, such as your seat or the edge of your carry-on bag. Keep your leg straight and bend at the waist towards your raised foot. Hold the stretch for 15-20 seconds and switch legs. This stretch helps relieve tension in your hamstrings.
3. Quad Stretches
Stand on one leg (hold onto the seat or wall for balance) and pull your other foot towards your buttock, holding your ankle. Keep your knees close together and hold the stretch for 15-20 seconds. Switch legs. This stretch helps reduce stiffness in your thighs.
Upper Body Exercises
Both seated and standing
1. Shoulder Rolls
While seated or standing, lift your shoulders up towards your ears, then roll them back and down. Repeat this 10 times in both forward and backward directions. Shoulder rolls help release tension in your neck and shoulders.
2. Neck Stretches
Slowly tilt your head towards one shoulder, hold for 10-15 seconds, then switch to the other side. Repeat this a few times to relieve neck stiffness.
3. Seated Twists
Sit with your feet flat on the floor and place one hand on the opposite knee. Gently twist your upper body towards that knee, hold for a few seconds, then switch sides. This exercise helps maintain spinal mobility.
Conclusion:
Incorporating these simple exercises into your flight routine can make a significant difference in how you feel during and after your journey. These movements promote circulation, reduce muscle stiffness, and enhance overall comfort. Remember to stay hydrated and try to move around the cabin whenever possible. With these strategies, you can arrive at your destination feeling more refreshed and ready to enjoy your trip.
Our certified team is here to support you, no matter the occasion, ensuring you stay on track. Schedule your free call today!
