Get Fit While You Sit!

Use your time valuably while sitting in-flight!

All too often we roll off a long haul flight feeling anything but normal. After all, it isn’t normal to sit still for such a long length of time without moving, unless you are addicted to computer games!! I would like to share what Qantas Airways have to say on the matter.

When you’re sitting upright and inactive for a long period of time, several things can happen:

  • The central blood vessels in your legs can be compressed, making it harder for the blood to get back to your heart.
  • Muscles can become tense, resulting in backaches and a feeling of excessive fatigue during, and even after your flight.
  • The normal body mechanism for returning fluid to the heart, can be inhibited and gravity can cause the fluid to collect in your feet, resulting in swollen feet after a long flight.
  • Some studies have concluded that prolonged immobility may be a risk factor in the formation of blood clots in the legs, deep vein thrombosis (DVT). Particular medications and medical conditions may increase the risk of formation of blood clots if associated with prolonged immobility.’

With these really simple exercises that won’t annoy your fellow passengers, (they will probably join you once they know what you are doing) you can keep yourself feeling energized, arrive feeling a little better and you would be doing your body a whole lot of favours.

1. Toe Lifts. Keep your heels on the floor and point your toes upwards. Hold for five seconds. Then, with your feet back on the floor, wiggle your toes. Do as often as you feel like it.







2. Flirting Foot circles. Lift your feet off the floor. Moving both feet together, draw an imaginary circle with each big toe so that each foot rotates about the ankle joint. Continue several times in one direction, then repeat in the other direction. You will be surprised at who you might meet!








3. Ballerina heel lift/toe lift. Start with your feet flat on the floor. Then lift your heels as high as is comfortable while leaving your toes and the balls of your feet on the floor. Lower your heels and repeat several times. Now leave your heels on the floor and gently lift your toes and the front of your feet off the floor, thus flexing your ankle as far as is comfortable. Lower and repeat several times.








4. Arm Grips. Grip the end of your armrest, hold for five seconds, and relax. Repeat four times.








5. Madonna shoulder rolls. Sitting comfortably, roll your shoulders gently forwards, continuing in a circular motion, several times. Repeat the circles, rolling your shoulders  backwards several times. What tune are you humming? 










6. Not knowing neck stretches. Start with your head in an upright position. Gently drop your right ear towards your right shoulder as far as is comfortable. Then gently roll your head forwards until you are looking down at your lap. Finally roll your head gently up towards your left shoulder, then lift your head to the upright position. Alternate the direction and repeat several times. By then you may have made up your mind!










Remember to get up and walk around every couple of hours too. This will help and also relieve the boredom! And remember to buy yourself some Plane Jane DVT Sox in a Box to also help stop your feet from swelling up, so you can get your shoes back on!

Happy Travels,

Felicity – The Travel Guru


This entry was posted in Baby Boomers, Health Tips, Healthy Travelling, Smart Traveller, Solo Women, Standby. Bookmark the permalink.

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