Now that the world is starting to think of COVID as a thing of the past, traveling has been busier than ever. After over two years of being stuck at home, people are starting to fly all over the world again. We’ve exchanged long hours spent in our comfy gaming chair working from home with long hours sitting in a stiff, cramped economy class seat on a ten hour flight to paradise. But here’s the thing: if you haven’t flown in a while, these new adventures could be a huge jolt to your body. Just like how the human body isn’t ready to deadlift 250 lbs after taking a 3 month hiatus from weight lifting, it’s also not exactly ready to go on a ten hour flight after not having ridden a plane for a few years. 

If you want to guarantee your body’s ability to handle long trips without feeling stiff, cramped, or in pain, there are a few strategies you can take. One would be to go on shorter flights first – one that ideally your body can handle without feeling too stiff or cramped. Then you can go on slightly longer flights to allow your body adapt. But for those traveling on a budget, going on several flights could eat up your hard earned cash. There’s another, more economical option. Here are my 3 top tips for longevity on long flights. 

1. Move Early, Move Often

As a physical therapist, I cannot stress enough the value of exercise and movement as a daily habit. As it turns out, sitting for extended periods of time can lead to stiff muscles and fluid collection around the feet that can cause swelling. Studies have also shown that long periods of inactivity can lead to blood pooling in the legs, increasing the risk of deep vein thrombosis. Therefore, on long flights, it’s important to take a break from binge-watching your favorite Netflix series and keep active.

Muscle contraction keeps blood flowing through the veins, so performing some simple exercises and standing up and moving around as often as possible helps minimize the risks mentioned above. So what are some things we can do? Before your flight or during any layover, make the most of the space at the airport by walking around and staying on your feet. Some airports offer yoga rooms (SFO, BTV, ORD, MDW, DFW, BTV, MIA, LHR, HEL, HKG are ones that I know about so far). Some even offer gyms that you can pay one-time fees to use before your flight. During your flight, remember to walk around the cabin as much as possible (but only when safe to do so and the seatbelt sign is off). A few laps to the toilet and back should be enough to fight off stiffness and increase your blood flow.

Here are some great exercises to perform on long flights:

2. Hydrate, Hydrate, Hydrate

Remember the negative effects of sitting for extended periods of time? That effect is compounded by not drinking enough fluids. Staying hydrated is also a vital component to avoiding jet lag since dehydration can also lead to flight fatigue. Besides, your body functions more optimally when it’s hydrated, so drinking water is a no brainer. If anything, it forces you to get up and use the bathroom, which helps you to move early and move often!

Keep in mind that the TSA does not allow you to carry bottles of liquid greater than 3.4 oz/100mL. Sure, you can buy a $10 bottle of water once you get through security, but a great way to work around this is to bring your own reusable water bottle. Many airports now offer water bottle filling stations, so once you’re past airport security, you can fill your bottle up!

Pro tip: Because of the air pressure change in your cabin during your flight, it’s a good idea to frequently unscrew your water bottle to slowly relieve pressure and prevent making any messes on the plane.

3. Create Extra Room

Sometimes you need that extra room on the plane. You might be a bigger person, you might have a huge piece of luggage with you (like a musical instrument), or you simply just might want more space. Whatever your reason is, here are some solutions for you:

• Paying for extra leg room: Some airlines offer seats with extra legroom for a fee, which can range from $50 to several hundred dollars. Make sure to check with your airline what fees may apply.
• Choose your airline carefully: Certain airlines have more leg room for economy seats. Jet Blue and Southwest are two more popular airlines with more leg room. Seat Maestro is a great resource that dives into which airlines tend to have more spacious seats. 
• Choose your seats wisely: Even when flying economy, seat sizes can differ. So choose your seats wisely. SeatGuru is a great resource known for its database of plane types and seat maps. This allows you to see your plane’s layout along with each seat’s pitch (legroom), width, and seat type. The best part? This service is free!
• Take the first or last flight of the day: These flights tend to be less crowded. Therefore, you’re more likely to find seats with extra leg room for no additional cost. 
• Use the overhead bin: Placing your personal item on the floor takes up a lot of valuable leg room. So, place that item in the overhead bin to create more wiggle room.

The next time you go on a long flight, try out these strategies to ensure that your body is always ready to go. More importantly, you increase your body’s ability to handle long flights so you can do it all over again for your next trip.

So there you have it – my top 3 tips for longevity on long flights. If you like what you read, go ahead and like my post and share it with your friends. If you have any suggestions, comments, or ideas you would like me to blog about in the future, feel free to leave a comment down below!

Remember, these are only suggestions. While I am a practicing physical therapist, it’s always recommended that you speak to a medical professional who knows your particular situation before you travel.