Have a “Plane” Workout
Is sitting really as bad for you as smoking? How to make sure it’s not.
If you are fortunate to travel in business or first class on your next flight you’ll surely enjoy plenty of leg room to stretch out, stand up and stretch, and walk about. However, with economy seat pitches averaging 30 inches and aircraft capable of flying longer and longer, it is becoming more important than ever to be able to find ways to stretch and exercise muscles while onboard.
There are many benefits of doing so. Chief among them is the ability to improve circulation. Outside of air travel, there has been growing interest around the potential negative consequences of prolonged sitting. There are musculoskeletal issues with sitting too long, such as tight hip flexors and associated changes in posture associated with it — including vulnerabitliy for low back injury. These can be rather acute issues.
In other cases, research is suggesting that sitting is the “new smoking” and that we can arm deadly diseases by simply relaxing in front of a computer. Despite the hype, it seems as if being routinely sedentary for prolonged periods of time — more than 9 hours per day is associated with negative health outcomes, the most prominent of which is diabetes.
Harvard Medical School has reported that excessive sitting can reduce insulin sensitivity. The argument goes that sitting for prolonged periods can have harmful effects on how we metabolize sugar, leading to an hyper-active pancreas. This floods the body with insulin, which can lead to diabetes.
On the point of countering the effects of sitting, there has been some debate. A Canadian study showed direct correlation between sitting for long periods and all-cause mortality and that daily exercise had only a marginal effect at countering it. Yet, one of the largest studies ever conducted on sitting looked at over one million subjects and found that “all cause mortality” increased significantly with long sitting times, but that an hour of moderate physical activity per day, seemed to negate the negative effects.
It’s not always practical to go for walks during a flight. Seated exercises are a great option.
Of course, these negative health outcomes consider individuals who sit for prolonged periods on a daily basis — not for one long flight. In the case of air travel, one of the sitting-related health concerns is venous thromboembolism (VTE). This includes pulmonary embolism (PE) and deep vein thrombosis (DVT). Fortunately, the incidence of asymptomatic or symptomatic embolism remains very low. One study showed that even 8 weeks of long haul flying has a lower risk of embolism than a below the knee cast. However, the risk for regular flyers is still higher than the general population — and if you happen to be overweight and tall, the risk increases.
Effective ways to mitigate post-flight embolisms include the wearing of compression stockings, which reduced asymptomatic embolisms by 90%. The use of anticoagulants, like aspirin or heparin, has been studied with minor effects shown, but must be used in consultation with sound medical advice for those who are at very high risk of VTE.
The best way to manage long-haul flights is to regularly stretch and move. Of course, we don’t always have occasion to simply run laps up and down the aisles of the plane, although going for strolls when able is a good idea. However, there are many times when we can’t leave our seat, during long periods when the seat belt sign may be on, or when it simply inconvenient to disturb sleeping seat mates. Finding ways to move and exercise in your seat becomes important.
Here are a series of in-seat exercises (in no specific order) to help circulate and invigorate.
Heel Raise and Toe Raise
Alternate between heel and toe raises to stimulate circulation below the knee.
Gluteus Crunch (also known as the Nacho Libre)
While seated, contract your gluteus (seat) muscles to improve upper leg circulation.
Side Stretch and Deep Side Stretch
A much needed elongation stretch that stretches the sides and back.
Arm and Hand Stretch
This one simply feels good. Stretch the fingers too, to stimulate blood flow.
Side Twists
Twist very slowly to gently stretch the low back.
Body Lifts
This one is similar to the motion you do when you are about to leave your seat. Works your leg and arm muscles.
Thigh Stretch
Lift your knee toward your chest. Stretches your gluteus and low back. If you are flexible you can also cross legs for this one.
Low Back Hang
A relaxing position to stretch the back.
Posture Pose
Uses this frequently to counter prolonged slouching or poor posture. Engages the core.
Regular stretching and exercises during the flight will greatly improve circulation, reduce risk of adverse circulatory issues (particularly in the lower legs), and reduce risk of injury when you do lift your luggage or move about after a prolonged sit.
It’s very important to stay hydrated by sipping water before, during, and after the flight and reduce or eliminate alcohol intake — as it promotes dehydration. You may prefer to bring your own water bottle if traveling coach, where service periods can be hours apart. Remember, you can always ask for more water at any time.
When you deplane, avoid lifting heavy objects prior to your body having a chance to move and stretch. Light walking followed by gentle stretching will help. The last thing you want is a pulled back muscle on the first day of your vacation. When you arrive at your destination, focus on larger stretching movements that you were unable to do on the flight. Focus particular attention on hip flexors, as these get very tight with sitting, are difficult to stretch on a flight, and if left un-stretched, can lead to various injuries — including low back.
Try these simple stretches and exercises on your next flight, for improved circulation and energy. Travel well!
This article does not constitute medical advice. Always seek the opinion of a medical professional before starting a nutrition or fitness program.