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Don't get on a plane without the flight information in this Howcast series about air travel, which helps you make the most of your time in the sky.
You Will Need
- Room to walk
- Ankle exercises
- Leg exercises
- Knee exercises
- Empty seats (optional)
Move around as much as possible
Stand up and move around as much as possible -- walk the aisle or find an out-of-the-way spot to stand.
Wiggle your toes
Take your shoes off and wiggle your toes and flex your ankles once every hour or so.
Twist ankles clockwise and counterclockwise
Lift your feet off the floor and twist your feet clockwise for 15 seconds while seated. Then switch to counterclockwise for another 15 seconds. Do three sets of these ankle twists every 2 hours.
Alternate lifting your heels and toes off the floor
Put your heels on the floor and lift your toes as high as you can. Then put both feet on the floor and lift your heels up as high as you can. Hold each lift for 30 seconds. Do three sets every 2 hours.
Perform knee lifts
Bend one knee and lift your leg off the floor, squeezing your thigh muscles as you lift. Then switch legs. Do 20 to 30 lifts on each leg every 2 hours.
Drink plenty of water and avoid alcohol
Drink plenty of water during the flight and avoid alcohol. Don't sleep for more than a couple of hours at a time so you can get your exercise in.