Holidaymakers heading to the airport this summer can now prepare their bodies for the cramped conditions of aeroplane seats with a simple workout routine. Experts from JD Gyms have shared the 'ultimate' exercise plan to help prevent the aches and pains often experienced during and after flights.
Pre-Flight Leg Exercises
Leg muscles are often the first to cramp on small plane seats, especially for taller passengers, due to lack of circulation or insufficient leg room. The experts recommend taking a few minutes before boarding to boost blood flow in the legs.
“Walking ten steps strictly on your tiptoes, then immediately taking 10 steps walking on your heels and repeating this for 2 minutes can activate your leg muscles. This encourages circulation before periods of prolonged sitting, especially before long-haul flights,” they advised.
For those with more preparation time, adding stair master sessions to your usual routine can help prepare your legs for both the flight and navigating the airport.
Glute Bridges for Stiffness
“Sitting for long hours on a flight or waiting in security queues can cause stiffness in the glutes and hips. Glute bridges can relieve this,” the experts said. “Lie on your back, push your hips towards the ceiling and hold for two seconds at the top before releasing back down. We recommend three sets of 15 repetitions.”
Exercises Onboard
Spending hours in an aeroplane seat can lead to stiffness across the body, particularly in the back, hips, and hamstrings, which may take days to resolve. To mitigate this, the experts suggest taking a walk in the aisle or standing up every hour. While seated, shoulder rolls and light ankle rolls can help maintain mobility.
Gym Preparation
If you have a few weeks before your trip, the experts recommend specific gym exercises to make your holiday easier on your body. Two to three sessions per week focusing on good form rather than heavy weights can make a “noticeable difference”. Recommended exercises include:
- Deadlifts with proper form - to help move and carry check-in luggage
- Overhead press - to help with lifting cases
- 10,000 steps in a day - to prepare for long walks in the terminal
- Calf raises and ankle mobility work - to prepare for long walking periods while sightseeing
- Progressive cardio conditioning - for active holidays needing more stamina
