Air travel can be stressful, and the lack of circulation while riding on long flights can have negative effects. However, this discomfort need not be inevitable. While an airplane is not exactly a gym, there are ways to keep your body somewhat active, and thus avoid the negative health effects of air travel.
Book your seats. If possible, get an upgrade to business class so that your seat will fully recline. If an upgrade isn't possible, an exit row is a good alternative, since it gives you extra leg room. Be sure to avoid rear rows. where the seats have less inclination. Choose an aisle seat so that you can get up frequently and walk around.
Pack a set of resistance bands. Be sure to keep them under the seat in front of you, as opposed to the overhead compartment.
During takeoff, draw your navel toward your spine to contract your abdominal muscles. Hold them tight for 10 seconds. Repeat 10 more times. This is a quick and easy way to activate your core muscles.
Get up and walk around the cabin as soon as the captain turns off the seatbelt sign. Do this as many times as possible without getting in the way of other passengers and the flight attendants.
Take out your resistance band. Place the band under your feet, and hold one end with each hand. Lean forward so that your chest is against your thighs. Inhale to prepare. As you exhale, bend your elbows and squeeze your shoulder blades together. Straighten your arms, and perform 12 repetitions.
Sit at the edge of your seat. Lean forward at the waist. Lift your butt about 1 inch form the seat. Hold for 5 seconds, and then return. Perform 10 repetitions.
Lift both feet off of the floor while staying seated. Hold for 5 seconds, and return. Perform 10 repetitions.
Recline your seat. Place your hands behind your head. Draw your navel toward your spine, and slowly curl forward, as if you were performing a Pilates roll-up. Perform eight repetitions.
