10 exercises you can do on an airplane (and why it’s important)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Did you know it's possible, and important, to stay active while flying? Learn 10 types of exercises you can do on a plane and tips for staying healthy in-flight.
Everyone has their preferred activity on an airplane, whether it’s watching a movie, reading a book, or catching up on work. But have you ever considered… exercising?
Obviously you’re not going to get your heart pumping at cruising altitude, but keeping your body moving, even just a little, can make a big difference in how you feel both during and after the flight. Doing simple exercises in your seat or taking a short walk down the aisle can help your blood circulation, ease stiff muscles, and make your overall flight experience more comfortable. You can also reduce the risk of common issues like swollen feet and ankles, or even blood clots, which can sometimes happen after long periods of sitting still, according to research.
But what do these moves look like? Here are a few easy, quick workouts you can do, no matter how cramped your quarters are.
Why should you get exercise on an airplane?
Sitting on an airplane for hours can lead to stiffness, soreness, and swelling in your legs and feet — but research shows that moving during long flights can help reduce your risk. That’s because that movement can have a major impact on your body.
Improves circulation: Sitting in the same position for long periods of time can slow blood flow to your legs. This can cause stiffness, swollen ankles, and a higher risk of blood clots — especially if you've got underlying conditions that raise your risk anyway. A bit of movement can help get the blood flowing.
Reduces stiffness and muscle tension: Sitting for long periods can cause stiffness and soreness in your lower back, neck, shoulders, and hips. Stretching and small exercises help relieve tension and prevent cramps.
Boosts energy levels and reduces fatigue: Prolonged sitting, especially in an airplane's low-oxygen cabin, can cause sluggishness. Movement increases oxygen-rich blood flow to muscles and the brain, which can make you feel more alert and energetic — perfect for keeping your mind on your page-turner.
Promotes relaxation and improves your mood: Flying can be stressful, especially if you ever feel travel anxiety or struggle with cramped spaces. And of course, if you're not flying for pleasure, you might be worrying about a big meeting or a family event when you arrive. Ease flight anxiety with these 10 tips.
Supports recovery from jet lag: Long-distance travel across multiple time zones throws off your circadian rhythm, making you feel groggy and tired. Staying active may not solve the problem — but it can help.
10 in-flight exercises you can do while sitting down
Exercising on an airplane can be challenging, but small, effective movements can help you reduce health risks and keep you feeling good.
Remember that you’re not trying to break a sweat or do advanced yoga moves in the aisle. You’re just finding ways to stay comfortable in a limited space. Here are a few ideas to get you started:
1. Ankle circles
Avoid swollen or stiff feet and ankles by keeping blood flowing to your legs.
Extend one leg slightly in front of you, then gently rotate your ankle in a circular motion.
Make 5 to 10 circles in one direction, then switch directions.
Repeat on the other ankle.
2. Seated calf raises
To keep circulation flowing, flex the muscles in your lower legs.
With your feet flat on the floor, lift your heels off the ground while keeping your toes planted.
Hold for a couple of seconds, then slowly lower your heels back down.
Repeat this motion 10-15 times.
3. Knee lifts
Gently work your thigh muscles and loosen your hips to ease stiffness from prolonged sitting.
Sit with your back straight and lift one knee toward your chest, engaging your thigh and core muscles.
Hold it for a second, then slowly lower it back down.
Alternate between knees, aiming for about 10 lifts on each side.
4. Shoulder rolls
Relieve tension that builds up in your shoulders and upper back from sitting still and keeping your arms at your sides.
Gently roll your shoulders up toward your ears, then back and down in a circular motion.
Do 10 shoulder rolls in one direction, then switch to the other direction.
5. Neck stretches
Ease neck tension from using a travel pillow or resting your head against the seat on long flights.
Sit up straight and gently tilt your head toward one shoulder, holding the stretch for 15–20 seconds.
Switch sides and hold again.
Lower your chin toward your chest for a gentle stretch in the back of your neck.
6. Forward fold
Release tension when your lower back and hamstrings get tight from sitting for a long time.
Scoot to the edge of your seat with your feet flat on the floor.
Slowly lean forward, reaching your hands toward your ankles or shins.
Hold for a few seconds, breathing deeply, and then return to an upright position.
7. Seated spinal twist
Stretch your back and release stiffness along your spine and improve circulation in your core area, making you feel more relaxed.
With both feet flat on the floor, place one hand on the armrest or back of your seat.
Twist your torso in that direction, allowing your spine to stretch.
Hold for a few breaths, then switch to the other side.
8. Arm stretches
Stretching your arms can ease muscle tension in the shoulder and upper arm muscles after hours of sitting.
Extend one arm across your chest (being mindful not to hit anyone sitting next to you), using the opposite hand to gently press it closer to your body.
Hold for 10–15 seconds, then switch to the other arm.
9. Deep breathing exercises
Relax and breathe deeply to feel more alert and calm.
Sit back, close your eyes, and breathe in slowly through your nose.
Hold for a couple of seconds, then exhale fully through your mouth.
Repeat this pattern for a few minutes.
10. Foot pumps
Activate your leg muscles without standing up, boosting circulation and keeping your legs from feeling sluggish.
With both feet flat on the floor, lift the balls of your feet while keeping your heels grounded, and then reverse, lifting your heels with toes on the floor.
Repeat this 10–15 times. Foot pumps help engage the muscles in your feet and calves.
How to stay active on an airplane: 6 tips for being comfortable while traveling
Staying comfortable during your flight can be about more than just in-seat exercises. From drinking enough water to your outfit choice, these tips can help you feel more relaxed and refreshed when you reach your destination.
1. Walk down the aisle
When you’re able to roam about the cabin, take a quick stroll. Plus, stand up and stretch your legs every hour or so to help get your blood flowing and reduce stiffness and swelling.
💙 Why not make your walk a mindful one? Tamara Levitt’s Mindful Walking meditation is just five minutes long — perfect for a stroll up the aisle.
2. Stay hydrated
Airplane cabins have very low humidity, which can make your body dry out and your muscles feel tighter. Sip water throughout the flight to help your body absorb it. Plus, the extra trips to the restroom mean another opportunity to stretch your legs!
3. Dress for comfort
Wear loose, breathable clothing to help you relax — and to make in-seat exercises comfortable. A sweater or soft jacket can help you stay cozy, while comfy shoes that you can slip off and on easily can reduce swelling in your feet.
4. Adjust your posture regularly
Staying in one position too long can lead to neck, shoulder, and lower back pain — but sitting up straight can help. Plant your feet flat on the floor and try to keep your knees at a right angle. Adjust your seat slightly every now and then, leaning back, then forward, or sliding to the edge of your seat, to change up your posture and relieve tension. Whatever you do, avoid crossing your legs for long periods, as this can restrict circulation in your legs.
5. Use the seat back for support
If your seat has built-in support, use it to stay more comfortable during a flight. Adjust the headrest to keep your head upright and aligned so you’re not hunched over and straining your neck. If you can, lean back slightly to help stretch out your spine. If you can’t recline your seat, pop a small travel pillow or a rolled-up jacket behind you to support your lower back.
6. Massage your muscles if they feel tight
Press firmly but gently into your calves, thighs, or shoulders using your hands or knuckles to work out knots or tight spots, improve blood flow, and help prevent your muscles from feeling sore. Massage your temples to help reduce tension in your head or face if you’re feeling a bit stressed or anxious.
💙 Grasp and Release is a series of moves from Mel Mah that involve tensing your muscles to let go of pent-up feelings. Best of all, they can be done from an airplane.
Exercise airplane FAQs
What types of exercises can you do sitting down?
Spend a few minutes every hour doing simple exercises right from your airplane seat to help keep you comfortable, prevent muscle tightness, and hopefully, boost your energy levels.
For the lower body, try ankle circles, seated calf raises, and knee lifts to improve circulation and prevent stiffness.
For the upper body, shoulder rolls, arm stretches, and neck stretches help loosen tight muscles.
A seated forward fold or gentle spinal twist can ease back tension.
How often should you move around during a long flight?
Aim to move once an hour during long flights to improve circulation and reduce stiffness. Try a few stretches, ankle rolls, or standing up briefly, and when possible, walk the aisle or do seated exercises like calf raises. This can help boost your circulation, and help you feel more comfortable and energized when you arrive.
Can doing exercises on a plane help with jet lag?
Exercising on a plane can help lessen the effects of jet lag by boosting your energy. Try a few simple stretches and light exercises each hour to help improve blood flow, and reduce stiffness and soreness from prolonged sitting.
Combine your movements with staying hydrated and deep breathing to help you prepare for a new time zone. And when you arrive at your destination, these 10 tips can help you recover from any jet lag.
How can I avoid swollen feet and ankles on a long flight?
To reduce swelling in feet and ankles during flights:
Keep your legs and feet moving with in-seat exercises like ankle circles, foot pumps, and calf raises.
Stand up and walk when you can, to promote blood flow.
Stay hydrated by drinking water regularly.
Avoid crossing your legs.
Wear loose clothing and supportive shoes.
Add compression socks for gentle pressure to encourage circulation and reduce swelling.
Are there any exercises to help reduce neck pain on a plane?
If you get neck pain during a long flight, try these simple exercises and tips:
Gentle neck stretches: Tilt your head toward each shoulder and hold for 15–20 seconds on each side. Lower your chin to your chest to stretch the back of your neck.
Shoulder rolls: Slowly roll your shoulders up, back, and down, repeating 10 times in each direction.
Maintain good posture: Adjust the seat headrest for support and use a travel pillow to keep your neck aligned.
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