Whether you're traveling for business or heading out on a well-earned vacation, long flights can take a toll on your body. Prolonged sitting, cabin pressure, and limited mobility can contribute to stiffness, reduced circulation, and general discomfort. Fortunately, incorporating intentional movement during your flight may help support comfort and circulation, making your trip more enjoyable.

While you're on your trip, consider our Daily Movement Routine While Traveling. And while your packing, make sure to check out Mobility Tools That Pack Light: What’s Worth Bringing?

Why Movement Matters on Long Flights

Spending hours in a cramped seat can reduce blood flow, particularly in the legs. This may lead to swelling, muscle tightness, or in rare cases, more serious concerns like deep vein thrombosis (DVT). While standing up and walking regularly is ideal, even small movements in your seat can make a meaningful difference.

If you're in a car instead of a plane, check out this car travel mobility reset to break up long drives.

General Guidelines for In-Flight Movement

• Aim to stand and walk for a few minutes every 1–2 hours.
• When seated, explore gentle mobility exercises that don't disrupt fellow passengers.
• Stay hydrated and avoid excessive alcohol or caffeine, which can contribute to dehydration and stiffness.

For some movement inspiration before your flight, these airport exercises can help keep your body loose while waiting to board.

Seated Movement Strategies

These subtle movements can be done right from your seat and may support circulation and joint mobility:

Ankle Pumps

Move your ankles through a full range of motion:

• Point your toes forward, then pull them back toward your shins.
• Make slow circles in both directions.
• Repeat 10–15 times once every hour.

Seated Knee Lifts

Engage your hip flexors:

• Gently lift one foot a few inches off the floor, hold briefly, then lower.
• Alternate legs, aiming for 8–10 reps per side.
• Avoid jerking or rapid movements.

Spinal Twists

Encourage mobility through the mid-back:

• Sit tall with feet flat and gently rotate your upper body to one side.
• Hold for a few breaths, then rotate to the other side.
• Use your armrest for light support—no forcing or cranking.

Shoulder Rolls

Counter the hunched posture of plane seating:

• Roll your shoulders slowly up, back, and down.
• Reverse direction after several repetitions.

Standing or Aisle-Based Movements

If space and timing allow, brief standing movements can further support blood flow and reduce stiffness:

Calf Raises

Use the aisle or a wall for balance:

• Rise onto the balls of your feet, hold for a second, then lower slowly.
• Perform 10–15 reps, repeating a few times during your flight.

Standing Hip Circles

Loosen up the hips:

• With hands on hips or against the seatback for support, make gentle circles with your hips.
• Try 5–10 reps in each direction.

Forward Fold (if space allows)

A gentle standing hinge can decompress the back:

• Hinge forward from the hips, letting your head and arms hang.
• Keep knees soft and avoid bouncing.
• Hold for 20–30 seconds if stable and comfortable.

Additional Tips to Enhance Comfort

• Compression Socks: May help support circulation during long flights.
• Footrests or Cushions: Can help optimize leg positioning.
• Layered Clothing: Allows you to adjust to fluctuating cabin temperatures without getting too restricted.

Need something for after you land? Try a hotel room workout that requires no equipment and can be done in tight spaces.

Build Your Travel Movement Routine

Every body is different. Consider experimenting with a few movements to see what feels helpful to you. A short routine might look like:

1. Ankle pumps (1–2 mins)
2. Spinal twists (5–6 breaths each side)
3. Shoulder rolls (10 reps)
4. Brief aisle walk
5. Calf raises (1 set of 15)

Repeat this every 1–2 hours if possible.