On a train or ferry you can wander around; even on the motorway you can easily pull off and have a break. But on an aircraft taking a break or a walk can be a bit more difficult. It’s quite snug especially if there’s a trolley in the way or the seat belt signs are on.

It’s important when flying to keep moving and the longer the flight more you should move.

Keep caffeine and alcohol to a minimum when flying and make sure you drink plenty of water to avoid dehydration. With these few simple, basic exercises as well you’ll arrive feeling ready to get down to business or start your holiday with no problems.

1.      Knees Up

Take hold of your lower leg with both hands, one on the knee, the other on your shin, Pull the knee up towards your chest then lower slowly. Repeat about 10 times then lift the other knee. Don’t pull too hard if you have a knee joint problem.

2.      Arm Stretch

Stretch your arms out in front of you and clasp your hands together. Keeping your arms straight slowly raise your arms upwards and backwards over your head. Stretching high above your head unclasp your hands keeping the finger ends touching then slowly turn the palms face up. Gently bring the arms down to your thighs then repeat 10 times.

3.      Around Turn

Sit upright and straight legs must be vertical with the knees over the ankles and the tummy and backbone stretching upwards. Take the left hand and reach behind and across to grasp the right hand arm whilst then taking the right arm across the front, if possible, grabbing the left arm rest. Push your shoulders upwards and hold the position for a count of 10. relax, unwind, swap sides and repeat the exercise, repeat both sides 6-10 times.

4.      Heels and Toes

Keeping the blood flowing in your legs in most important and helps reduce water retention and stiffness. Take each leg in turn and stretch it out bending the foot up and then down. Once down rotate the foot 5 times one way, then 5 times in the other direction. Repeat regularly. For the toes; keep them on the floor whilst raising your heel as high as you can. Whilst the heel is raised, spread your toes, then lower your heels and clench the toes together. Repeat 5 times for each foot.

NB. On along flight repeat all the exercises regularly, and don’t forget these exercises are also useful when sat at your desk for a long time or riding in the car with a driver who’s reluctant to stop; he should get the message.

EFL Offers a Fitness Travel Kit for helping you keep moving during your flight.  Check out product Code: DI0230