Borders are re-opening again, after a long hibernation period due to the COVID-19 lockdown. Whether you enjoy traveling or not, staying on a flight means sitting for an extended time. For some people, it is not only uncomfortable but also unhealthy. Unfortunately, sitting down for many hours can cause Deep Vein Thrombosis (DVT). When it develops, your legs and veins may experience blood clots, which may cause severe health complications. You want to avoid that, don't you?

Hence, it is essential to move once in a while, even if you're tempted to relax on your seat, watch a film, or listen to music. The good news is, there are simple exercises you can do to stay fit while on a plane without getting a weird gaze. Try these in-seat airplane movements and stretches the next time you're traveling to keep your blood flowing and stay healthy.

1. Go for a Walk

According to Louse Day, Fitness Director at Champneys, whenever possible, stand up from your seat and walk around to maintain the blood flow in your body. It is vital to keep moving, especially in the lower limb. When the aisle is clear, take advantage of moving around by walking as well.

2. Shoulder Stretch

Whether you're seated or standing on the aisle, you can stretch your shoulder and your posterior muscles. Lift your arms past your head as high as you can. Lean your hand slightly toward the side by holding your wrist. Do this on both sides and repeat five times.

3. Ankle Raise and Circles

While on your seat, raise your leg slowly one at a time. Lift your feet and make a circular motion slightly, clockwise followed by counter-clockwise. Do this ten times on full rotation, on both sides. Also, be careful not to kick the seat in front of you.

4. Foot Pump

Lift your toes as high as possible with your heels on the ground. Then, drop your feet down back on the floor and raise your heels as far as you can while your feet's balls are on the floor. This time, you should sense the stretch on your lower legs and feet. Do this ten times on both sides of your feet.

5. Knee Raise

From your seat and while bending your knees, carefully and slowly raise your knees higher toward you, each side of your leg at a time. Repeat ten times on each side.

6. Knee Hug

Bend forward slowly and buckle your knee from your sitting position, lifting your leg and embracing it to your chest. Stay put and hold it for 10-15 seconds, then release gently. Do this on your other leg.

7. Neck Stretch

Relax your shoulders, then slowly and gently roll your head on both sides, at least ten times.

8. Shoulder Circles

These help us release the tension in our upper back. Take a deep breath as you roll your shoulders up and down. Make gentle circular movements by moving them forward, then doing upward, backward, and downward motions. Do this ten times.

9. Forward Bend

Bend forward slowly while your feet are on the floor. If you can, aim your chest to hit your thighs. To further stretch, put your hands slowly down your legs in front. Stay put for 10-15 seconds and carefully go back to your sitting position. Then, pull back as high as you can.

While these exercises are great, don't do any painful or uncomfortable activity. It’s best to always seek advice from a medical professional before trying anything new.