If you are preparing for a lengthy trip, you may also be bracing yourself for several hours of seated discomfort. Airplane passengers are frequently confronted with limited legroom and dry, pressurized cabin air, both of which can lead to fatigue, as well as stiff, achy joints and muscles. In some cases, passengers have actually developed life-threatening blood clots in their legs as a result of sitting in an airplane seat for an extended time period

To ease discomfort and prevent possible physical dangers associated with sitting for long periods during extended flights, take these steps:

• At least once every hour, get out of your seat, walk, and stretch to exercise the calf and leg muscles and help push blood back to the heart;
• Try to sit in an area that offers maximum legroom and aisle access;
• Avoid sitting in your row’s center seat;
• Drink water instead of alcohol because alcohol increases dehydration;
• Wear loose clothing, take off your shoes, and elevate your feet (do not cross your legs);
• Take regular, deep breaths because shallow breathing causes hypoxia and thickening of the blood, and
• Consider wearing support hose if you have preexisting problems with leg circulation.

• Seated heel raises: Keeping the balls of your feet on the floor, raise both of your heels, hold, and then relax. Repeat 5-10 times.
• Ankle circles: While seated, lift right leg slightly off the ground and circle your foot clockwise 15 times and then 15 times counter-clockwise. Repeat with left foot.
• Abdomen tightening: With your lower back firmly pressed against your seat, pull in your abdominal muscles. Hold for 3-5 seconds and then relax. Repeat 5 times.
• Curls: Before you begin this exercise, make sure there is enough space between you and the seat directly in front of you.) While seated and with your hands reaching toward the floor, pull your stomach and chin in and then gently and slowly curl your body down. Hold for 5-10 seconds. Repeat 5 times.
• Arm reaches: Stand, if possible, and reach your arms straight up. Hold for 5-10 seconds. Next, bending gently at the waist, slowly lean to the left and then to the right. As you stretch, open and close your hands and circle your wrists.
• Shoulder shrugs: Lift your shoulders as high as you can, hold briefly, and then slowly lower. Repeat 5-10 times.
• Neck stretches: Slowly and gently lower your head to your right shoulder to stretch the muscles on the left side of your neck. Hold for 3-5 seconds. Repeat on the opposite side. Next, tuck your chin and slowly lower your head toward your chest. Hold for 3-5 seconds. Repeat this sequence 5-10 times.
• Arm isometrics: With your hands in front of your chest, clasp your fingertips together and then try to pull apart your hands. Hold for 2-3 seconds. Next, return your hands to the front of your chest and push your palms together. Hold 2-3 seconds. Repeat this sequence 5-10 times.

Completing these exercises will take only a few minutes. Try to repeat the entire routine every hour, and, if possible, leave your seat and walk around the airplane at least once every hour.

Staying physically active within the confines of your airplane seat will increase your body’s circulation and help fight the fatigue that normally ensues during and after a long flight. These specific exercises will not only keep you active throughout your flight but also supply you with increased energy for both your mission and some sightseeing!