The Importance Of Keeping Yourself Moving On Long-Haul Flights

How to stay healthy during a long journey.


Photo: Air France

In the early days of commercial aviation, flying required lots of time and patience. The flights were shorter than those today, but the numerous stops required to traverse large expanses of land made for incredibly tiring trips.

Today’s technology and advanced avionics allow us to fly point-to-point long-haul flights, which are flight segments that typically cover 7,500 nautical miles (13,890 kilometers) or more. Some of these airborne journeys can last up to 18 hours.

The importance of moving your body on long-haul flights

Keeping yourself moving on long-haul flights is essential for maintaining good health, preventing blood clots and muscle stiffness, and improving your mood and energy levels. Sitting in one position for an extended period can lead to various health problems, including blood clots, Deep Vein Thrombosis (DVT), and muscle cramps.

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Moving around during the flight increases blood flow to your legs and reduces the risk of DVT. This medical condition occurs when a blood clot (thrombus) forms in one of the deep veins in the body, typically in the legs. DVT is a serious condition that can cause pain, swelling, and other complications, including potentially life-threatening pulmonary embolism (PE), which occurs when a clot in the legs or elsewhere in the body breaks off and travels to the lungs.

DVT can occur in anyone, but it is more common in people who are sedentary for long periods, such as travelers on long-haul flights. Prolonged sitting, such as during a long flight or car ride, can cause blood to pool in the legs, increasing the risk of blood clots forming. Other risk factors for DVT include obesity, smoking, age over 60, pregnancy, and a history of blood clots or certain medical conditions. While the risk of developing deep vein thrombosis (DVT) during long-haul flights is relatively low, taking precautions to reduce your risk is still essential.

Aside from preventing DVT, walking and stretching exercises help prevent muscle stiffness and soreness, which are common after long flights. Moving around also helps to improve your mood and energy levels during the flight. It’s easy to feel restless and irritable when sitting in one position for an extended period, but getting up and moving around can help break up the monotony and keep you refreshed and energized.

An airborne stretch does wonders

There are several specific things you can do to keep moving on a long-haul flight, including:

1. Walk around the cabin: Get up from your seat and walk around the cabin every hour or so. This will help to improve your circulation and reduce the risk of blood clots.

2. Stretch in your seat: While seated, do some simple stretching exercises such as rotating your ankles, bending your knees, and reaching up to the ceiling. This will help to keep your muscles flexible and prevent stiffness.

3. Do exercises in your seat: You can also do some exercises in your seat, such as toe raises, leg lifts, and arm circles. These exercises will help to improve your circulation and prevent muscle cramps.

4. Stand up and stretch: If you have space, stand up and do some stretching exercises such as touching your toes, lunges, and side stretches. This will help to increase blood flow and keep your muscles loose.

5. Use the aisle seat: If possible, choose an aisle seat to easily get up and move around without disturbing other passengers.

6. Use the in-flight entertainment system: Many airlines offer in-flight exercise videos you can follow. These exercises help you stretch and move your body while seated.

Other healthy considerations

Remember, staying hydrated during a long-haul flight is essential, so drink plenty of water and avoid alcohol and caffeine, which can dehydrate you. Also, check with your doctor before flying if you have any health conditions that may affect your ability to move around during the flight. Flying long-haul offers many advantages over multiple short-trip segments. However, taking care of yourself on these long legs will ensure you arrive healthy, refreshed, and energized.