When you’re traveling and you have long flights and layovers, it can be hard to move around and stay active. You might be crowded next to seatmates you don’t want to interrupt, stuck with carry-on bags you need to keep with you or just exhausted from crossing time zones.
Of course, you’re not going to get a full workout on a plane or even in an airport. But fitting in some movement can help prevent stiffness, promote circulation and keep your energy levels up so you feel your best when you get to your destination.
Amy Flory, a physical therapist with Banner Physical Therapy, explained more about why it’s important to use your muscles when you’re traveling and what you can do when you don’t have a lot of room to move around.
Why it’s important to move when you’re traveling
You’ve probably heard that sitting for a long time is bad for you. If you have a sedentary job, perhaps you get up and walk around to take a break from sitting. You might find yourself sitting for a long time on a plane or train or in an airport terminal, too.
When you sit for a long time, your muscles can get stiff and your back may start to hurt. You’re also at risk for more serious health issues like deep vein thrombosis (DVT), where blood clots form in the deep veins of your legs.
DVT is a big concern on long flights since you might not be moving your legs much. Movement helps keep your blood flowing so you’re more comfortable and less likely to develop clots. Walking, stretching and even small in-seat exercises can help.
Building some movement into your travel time may also be good for your mental health. Travel can be stressful, with long waits, delays and the crowds in airports and train stations adding to the tension.
Physical activity is a natural stress reliever. Light exercises like a short walk around the terminal or some gentle stretching can help lower anxiety, reduce stress, clear your mind and improve your mood. This can help make travel more enjoyable and less overwhelming.
What you can do in an airport
If you’ve ever had to make a tight connection between terminals, you know that most airports have plenty of space for walking. You can get in more than two miles (one way!) in the Dallas Fort Worth airport, for example.
Use that space to your advantage when you’ve arrived early for your flight or during long layovers. You can take a few laps around your terminal or explore other parts of the airport. “If you have bulky carry-on luggage, consider storing it for an hour so you can move more freely,” Flory said.
When you’re waiting at the gate, some simple stretches can keep your muscles loose, so you don’t get stiff. You don’t have to do a full yoga routine — no downward dog poses are required.
Calf raises are a great option. Just lift your heels off the ground for a few seconds, then lower back down. Try rolling your shoulders in circles forward and backward to reduce tension in your neck and upper back.
Some airports also have gyms or yoga rooms where you can get in a short workout or do more stretching than you might feel comfortable doing in the boarding area. “In these places, you can do some focused stretching or a workout that stimulates your metabolism and circulation,” Flory said.
“Don’t go too crazy though. You might end up less comfortable and stiff if you are exercising in a way you wouldn’t normally while at home. The idea is to stimulate your circulation and muscles, not to get pumped,” she said.
Check online before your trip to see what your airports offer. “If that’s not an option, find a quiet nook or gate to do some yoga, deep breathing or bodyweight exercises,” Flory said.
If your home airport has a gym or yoga room and you travel a lot, you might be able to buy an annual pass. And some airport gyms will rent workout clothes and shoes, so you don’t have to travel with extra gear. Plus a shower after a workout might leave you feeling refreshed for the next leg of your trip.
What you can do when you’re stuck in a chair
Maybe you’re on a long flight and you don’t want to disturb your seatmate. Or you need to keep your seatbelt on and you’re not free to move about the cabin. You can still find things to do that move your muscles a little and keep your blood flowing.
Muscle contractions
“Try to contract all your major muscle groups a few times every 30 minutes that you’re awake,” Flory said.
- Flex and point the feet and wrists.
- Squeeze the shoulder blades.
- Cross your lower legs and alternate pushing and pulling them against each other and do the same with your forearms.
- Breathe deeply into the chest and belly.
Ankle circles
It’s easy to do ankle circles and they can improve blood flow and reduce stiffness in your lower legs. Just lift one foot off the ground and rotate your ankle in a circle in both directions. Repeat with the other foot.
Seated leg lifts
Depending on how much leg room you have, you might be able to do seated leg lifts. Put one leg out in front of you and hold it out straight for a few seconds before you put it back down. Repeat with the other leg. This exercise engages your core muscles.
Seated march
Put both of your feet flat on the floor. Lift one knee up straight so your foot comes off the floor, then lower it and repeat with the other leg as if you are marching in place. "This exercise helps stimulate the core muscles," Flory said.
Foot pumps
Place both of your feet flat on the floor. Lift your heels off the ground while you keep your toes on the floor and hold for a few seconds before lowering your heels back down. Repeat several times to help keep your blood flowing and lower the risk of swelling or stiffness.
Neck stretches
Gently tilt your head to one side, bringing your ear closer to your shoulder and hold for a few seconds before switching sides. You can also slowly turn your head from side to side or look up and down to relieve tension in your neck and shoulders.
What you can do on a plane or train
When you’re able to move around on a plane or train, take short walks to the restroom or galley. Just a few minutes of walking helps stretch your legs, improves blood flow and gives your mind and body a break from sitting.
Try to get up and move around at least once every two hours. If you’re traveling by train, get out at stops and walk along the platform if you have time.
Along with moving when you can, make sure you drink plenty of water. Dehydration can lead to fatigue, headaches and dry skin. Steer clear of too much caffeine or alcohol since they can dehydrate you.
Light meals and snacks can also help you stay comfortable on your trip. Choose foods that are easy to digest and give you steady energy, such as fruits, nuts and whole grains. Avoid heavy or greasy foods that can leave you feeling bloated or sluggish and make it harder to stay active.
What to bring with you
Bringing some lightweight equipment or using apps when you travel can help you stay active at your destination, even if you don’t have a gym or pool you can use:
- Resistance bands: These are easy to carry and give you a lot of exercise options for strengthening and stretching your muscles.
- Jump rope: With a few minutes of jumping rope, you can get in a short, high-intensity cardio workout.
- Inflatable seat cushion: Flory said she always travels with an inflatable seat cushion. “I use it to change my seated posture, so my muscles don’t get as stiff being in one position. I’ll put it behind my back to allow my head to rest back or place it in various positions around my low back or hips so I’m using different postural muscles,” she said.
- Exercise apps: You can do guided yoga, bodyweight or stretching exercises in small spaces with little or no equipment. Apps like FitOn, Nike Training Club or 7 Minute Workout offer short workouts that you can do just about anywhere. They usually have video demonstrations and instructions, so it’s easy to follow along. “There is endless content on YouTube to search for travel exercises,” Flory said. “Yoga subscription apps also will have travel-specific classes or poses — be sure to download them ahead of time!”
The bottom line
It’s important to stay active when you’re traveling so you keep your blood flowing and prevent muscle stiffness. But it can be tough to find ways to move around in airports or on planes or trains. Finding ways to get your muscles engaged in limited spaces can keep you healthier and more comfortable.
For more tips on exercising during travel, contact your health care provider or reach out to an expert at Banner Health.
