Easy exercises to do on an aeroplane for safer travel

Simple, discreet exercises on an aeroplane can help keep you comfortable, support circulation and reduce stiffness – and there’s no gym kit required.

Whether you’re planning a holiday or visiting loved ones, building small movements into your flight can help you feel better on arrival.

Spending long periods seated in a confined space can slow circulation and lead to stiffness – particularly in the legs, hips and lower back. This is why aeroplane exercises for long flights are so important, especially on journeys over a few hours.

Why exercise matters when you’re flying

Hannah Furness is a clinical specialist physiotherapist working in oncology, palliative care and geriatrics. She leads an NHS service for older adults undergoing cancer treatment and works privately providing physiotherapy. She says: “When we are sedentary or inactive for prolonged periods while travelling, our bodies risk issues like lower leg swelling, joint stiffness and deep vein thrombosis (DVT) which requires immediate medical intervention. Moving your body regularly – by taking a walk in the cabin or by practising seated exercises – reduces your risk of complications after travelling.”

Movement helps your body in several ways. It supports healthy blood flow, reducing the chance of swelling in the feet and ankles. It also helps regulate blood pressure, which can prevent dizziness when you stand up after landing. At the same time, gentle movement keeps joints lubricated by encouraging the production of synovial fluid, helping to avoid that stiff, achy feeling when you arrive.

Can exercise on a plane help prevent blood clots?

One of the biggest concerns during long flights is DVT, a condition wherein a blood clot forms in a deep vein, usually in the leg. While not everyone is at high risk, it’s still important to take simple precautions.

Moving around plays a key role here, says Hannah. “Movement helps to maintain blood pressure and adequate blood flow speed, which prevents blood from pooling and becoming more stagnant in the lower legs (known as venous stasis) which can lead to increased risk of clotting.

“Contracting the muscles in the legs, particularly the calves, increases pressure in the limbs which acts like a pump to circulate blood back towards the heart.”

This is why aeroplane exercises to prevent blood clots often focus on the lower body. Regular movement – whether that’s standing up, walking a few steps or doing seated exercises – helps keep blood flowing.

It’s worth remembering that while exercises on a plane to prevent DVT are helpful, they should also be part of a broader approach that includes hydration and, where appropriate, medical advice.

Seated leg exercises you can do on an aeroplane

You don’t need much space to stay active and there are some exercises that can be done without leaving your seat. Hannah recommends aiming for short bursts regularly throughout your flight, starting with 10 repetitions of the following every hour:

• Ankle pumps: try pointing and flexing your feet, making circular motions or writing the alphabet with your feet
• Heel raises: start with your feet flat on the floor and lift your heels away from the ground – imagine you’re standing on tiptoes
• Toe raises: as above but lift your toes away from the ground with your heel planted
• Knee lifts: lifting your foot off the floor and your knee above the level of your hip – imagine bringing your knee towards your chest
• Knee extensions: if you have the space, press your knee down into the seat and straighten your leg in front of you with your toes flexed towards the ceiling
• Bicep curls: bending and straightening your elbow – you can also add a small weight such as your water bottle
• Shoulder rolls: with big, circular motions, roll your shoulders in one direction and repeat in the other, imagining you’re trying to bring your shoulders as close to your ears before rolling round and creating as much space between them as possible

These exercises are subtle enough to perform without drawing attention to yourself, making them practical even in a busy cabin.

Simple stretches to do on a plane

Stretching complements movement by reducing stiffness and improving flexibility. The key is to keep movements gentle and controlled. “Hold each stretch for up to 15 seconds and repeat it three times every hour if comfortable,” Hannah says.

• Neck stretches: bring your chin to chest, tip your chin towards the ceiling, turn your head to bring your chin over one shoulder then repeat to the other side, then tilt your head to bring your ear towards one shoulder then repeat to the other side
• Shoulder press: lace your fingers together before pressing your hands above your head and towards the ceiling, try and lean from one side to the other to deepen the stretch in the side of your trunk
• Spinal rotation: sit up as tall as possible before gently turning to look over each shoulder, leading with your shoulders and keeping your knees facing forwards like headlights. Repeat on both sides. You can use your hand on the outside of the opposite thigh to help support this movement
• Hamstring stretch: straighten each leg in front of you with your heel on the floor and toes towards the ceiling, sit up tall and gently hinge forwards at your hips until you feel a stretch in the back of your thigh

What to wear on a long-haul flight

What you wear can make a surprising difference to how easy it is to stay active during your journey.

“Wearing comfortable, loose clothing on a long-haul flight helps you move easily in your seat or the cabin and prevents blood flow obstruction that tight seams or waistbands might cause,” says Hannah. “You may wish to discuss with your GP whether compression stockings would be suitable for you – to support circulation and minimise risk of clots and swelling.”

Soft, breathable fabrics and layers are ideal, as cabin temperatures can vary. Avoid tight waistbands or restrictive clothing that could limit circulation.

Other tips to make a long-haul flight more comfortable

Staying active is just one part of how to be comfortable on a long haul flight. A few good habits can make a big difference. “Staying well hydrated is also essential for maintaining blood pressure and preventing blood clots,” says Hannah. “Cabins can be particularly dry, leading to dehydration and associated headaches and fatigue. Healthy snacks with high water content, such as fruit and vegetables, can also support this.”

Seat choice can also influence how easy it is to move. “If you can pick your seat, sitting close to the aisle may make it easier to complete chair exercises and get up to walk within the cabin,” Hannah advises. “Alternatively, selecting a seat with additional legroom can also make movement and seated exercises more accessible.”

Small adjustments like setting a reminder to move every hour, loosening your shoes slightly or standing up can all support your comfort and circulation.

Who should be extra careful when exercising on a plane?

While these simple aeroplane exercises are generally safe, some people should take extra care. If you have an existing medical condition such as a history of blood clots, heart issues or mobility limitations, it’s important to seek advice before trying new exercises. If you’re unsure, speak to your GP ahead of travel.

The key is to keep movements gentle, avoid overexertion, and listen to your body. Even small, regular movements can make a meaningful difference to how you feel during and after your flight.

If you have a health concern, Age UK Trading offers Travel Insurance with medical conditions provided through AllClear. And for more inspiration on a healthy lifestyle whether you’re flying or not, have a look at Age UK’s Act Now, Age Better campaign, which brings together the worlds of sport, physical activity and movement to help you take the next steps towards a stronger and healthier later life.