The Importance of Moving Frequently During a Long Flight: Your Guide to Staying Healthy and Comfortable

Long-haul flights can be both exciting and exhausting. While we are eagerly anticipating our destination, sitting for extended periods in a confined space can take a toll on our bodies.

All of my life, I've found long trips tend to leave me feeling stiff and swollen upon arrival. Because it is uncomfortable, I've started incorporating new things into my travel so that I arrive energized and ready.

To ensure you arrive feeling your best and minimize the risks associated with prolonged immobility, we want to share some information about why it's crucial to move frequently during your flight and how you can make it a part of your travel routine.

Why Being Active During a Long Flight Matters

1. Prevents Deep Vein Thrombosis (DVT)

One of the most significant health concerns associated with long flights is Deep Vein Thrombosis (DVT). DVT is a condition where blood clots form in the deep veins of the legs, often due to prolonged periods of immobility. The reduced blood flow can lead to swelling, pain, and in severe cases, a life-threatening pulmonary embolism if a clot dislodges and travels to the lungs.

People who are at the greatest risk for DVT:

• Pregnant and recently postpartum for women who have had multiple pregnancies. 

• Recent surgery.

• Older individuals - the risk increases with age.

• Overweight - extra weight puts pressure on the veins.

• Smokers - smoking affects the flow and clotting of the blood.

• Known to have a family history of DVT.

• Living with a blood clotting disorder.

• Individuals diagnosed with cancer or heart failure.

2. Reduces Discomfort and Stiffness

Sitting for long periods can cause muscle stiffness and discomfort. This can be exacerbated by cramped seating and limited legroom. Regular movement helps alleviate these issues by promoting blood circulation and stretching out tight muscles.

3. Enhances Circulation and Oxygen Flow

Movement stimulates blood flow and helps ensure that oxygen and nutrients are efficiently transported throughout your body. This can improve overall comfort and reduce feelings of fatigue or lethargy during and after your flight.

4. Improves Digestion

Extended sitting can also affect digestion. Movement helps stimulate your digestive system and can prevent bloating and discomfort that may arise from sitting still for too long.

Tips for Staying Active During Your Flight

1. Take Regular Walks

One of the simplest ways to stay active is to take short walks up and down the aisle. Try to get up and walk around every 1-2 hours. This will help keep your blood flowing and give your muscles a break from being in a seated position.

2. Do In-Seat Exercises

If walking around isn’t an option, perform some simple seated exercises to stay active during long flights. Here are a few you can try:

• Ankle Circles: Lift your feet off the floor and make circles with your ankles to improve circulation.

• Leg Lifts: Extend one leg at a time and hold it in the air for a few seconds to stretch your leg muscles.

• Seated Marches: Lift your knees alternately as if you’re marching in place. This helps engage your leg muscles and promotes blood flow.

  
  

3. Stretch Regularly

Incorporate stretches into your routine to relieve muscle tension and enhance flexibility. Simple stretches you can do in your seat include:

• Neck Rolls: Gently roll your neck in a circular motion to alleviate stiffness.

• Shoulder Shrugs: Lift your shoulders up towards your ears and then release them down. Repeat several times.

• Torso Twists: Sit up straight and gently twist your torso from side to side to stretch your back.

  
  

4. Stay Hydrated

Drinking plenty of water is essential for overall health and comfort. Hydration helps maintain blood flow and can reduce the risk of clot formation. Avoid excessive caffeine and alcohol, as they can contribute to dehydration.

5. Wear Compression Socks

Compression socks can help improve circulation in your legs and reduce the risk of swelling and DVT. Look for socks specifically designed for travel or long periods of sitting. The fenglaoda socks are our favorites.

6. Choose a Comfortable Seat

If possible, select a seat with extra legroom or an aisle seat to make it easier to get up and move around. Upgrade your seat for a more comfortable experience.

Incorporate Movement into Your Travel Routine

1. Plan Ahead

Before your flight, plan to incorporate movement into your travel routine. Set reminders on your phone to prompt you to get up and stretch or walk at regular intervals.

2. Stay Active During Layovers

If you have a layover, take advantage of the opportunity to stretch your legs and walk around the airport. This can help reduce stiffness and keep you feeling more comfortable for your next flight segment.

3. Adjust Your Seating Position

Change your seating position regularly to avoid stiffness and discomfort. Alternate between sitting up straight and reclining slightly to give your body different positions.

Final Thoughts

Maintaining an active routine during long flights is essential for your health and comfort. By taking regular breaks to move, stretch, and hydrate, you can reduce the risk of DVT, alleviate discomfort, and arrive at your destination feeling refreshed. Remember, a little movement goes a long way in ensuring a more enjoyable and comfortable travel experience. Safe travels and stay active!

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