Micro Moves at 30,000 Feet: Sneaky Ways to Keep Your Body Happier on Your Next Flight*

I love to travel.

Excitedly waiting for our surf lesson at Ukemehame Beach Park

I do not love what sitting in an airplane seat for several hours does to my body.

You see, I have scoliosis, which leads to discomfort in my right hip if I sit for more than 30 minutes. Additionally, two vascular surgeries on my legs have affected my circulation. So although I love visiting new places and seeing old friends, seated travel doesn't love me.

Don't misunderstand; I'm amazed by the wonder of air travel powered by jet propulsion. And I'm thankful to be able to see my family who live across the Pacific Ocean in mere hours. However, travel is often uncomfortable at best and painful at worst. But here's the good news: I've discovered (and field-tested) simple ways to help your body feel more at ease in the air.

In fact, there are several tiny exercises you can do right in your seat that help keep your muscles moving, encourage circulation, and reduce some of the stiffness that can come from prolonged sitting. And most of them are subtle enough that your seatmate will have no idea that you’re moving. And, if you feel compelled, these exercises could be transferred to your office!

If only I had sprung for 1st class

Why Movement Matters

Our bodies are designed to move. So when we sit for long periods, circulation through the legs slows. Our hips remain flexed, our backs and necks stay in relatively fixed positions, and the muscles that normally help move blood and fluid through the body aren't doing very much.

Translation: You feel stiff and sore as soon as you deplane.

Your body likes movement. Even tiny amounts count.

But no need to be concerned; you don't need an elaborate workout. A few muscle contractions and position changes throughout your flight can help support circulation, reduce stiffness, and combat that delightful post-flight sensation of having been compressed into a carry-on.

The 60-Minute Rule

About once an hour give your body a little attention. You could shift and squirm to find a more cozy spot but this newsletter contains a simple "cheat code" for a more comfortable ride. You'll find a list of 10 of my favorite movements but a note of caution: none of these movements should hurt. Keep everything small and gentle (which you might have to do if you're seated with the rest of us plebians).

The "Incognito" Airplane Workout

1. Ankle Pumps

A simple way to wake up your lower legs without needing any extra space.

-Keep your heels on the floor and lift your toes toward you.

-Then reverse: lower your toes and lift your heels.

-Continue alternating slowly for 10 repetitions.

Think: toes up, heels up, toes up, heels up.

2. Ankle Circles

Perfect for ankles that start feeling stiff after sitting for a while.

-Lift one foot slightly off the floor.

-Slowly circle your ankle in one direction, then the other.

-Repeat 10 circles in each direction, then switch sides.

Think: draw a smooth circle in the air with your big toe.

3. Seated Calf Raises

This gets your calf muscles working while you stay comfortably in your seat.

-Place both feet flat on the floor.

-Keep the balls of your feet down and slowly lift your heels.

-Squeeze your calf muscles at the top, then lower.

-Repeat 10 times.

Think: rise onto your tiptoes without actually standing up.

4. Seated Marches

-If you have enough room, sit tall and gently lift one knee a few inches, then the other, as if you’re marching in place.

-Repeat 10 times on each side for a total of 20 marches.

Think: small, controlled lifts. Even small alternating lifts activate the hip flexors and abdominal muscles and change the position of your hips.

5. The Secret Glute Squeeze

-Sit upright and gently squeeze your glute muscles.

-Hold for about five seconds.

-Release.

-Repeat 10 times.

Think: squeeze, hold, relax.

6. Give Your Upper Back a Hug

-Sit tall and wrap your arms around yourself.

-Gently tuck your chin and round through your upper back.

-Let your shoulder blades spread apart.

-Take 3 slow breaths, breathing into the space between your shoulder blades.

-Repeat 10 times.

Think: spread your shoulder blades apart.

7. Gentle Pelvic Tilts

This one can feel especially good if your low back gets cranky.

-Sit with both feet on the floor.

-Gently rock your pelvis forward, creating a small arch in your low back.

-Then rock backward, allowing your low back to gently round.

-Move slowly back and forth 10 times.

Think: keep it small; your movements should be 1-3 inches at most.

8. Shoulder Rolls

-Lift your shoulders gently toward your ears.

-Roll them back and down in a slow circle.

-Repeat 10 times, then reverse direction.

-Keep your neck relaxed and let the movement come from your shoulders.

Think: up, back, down and away from your ears.

9. Chin Tucks

-Carefully move the back of your head toward the headrest while keeping your face forward.

-Hold for two seconds, then release.

-Repeat 10 times.

Think: Maintain your gaze at eye level while creating a subtle double chin (not glamorous but effective at offsetting the dreaded downward-device pose).

10. The Aisle Walk

-When it’s safe to do so and the seatbelt sign is off, get up.

-Walk to the restroom and down the aisle or march in place for a few minutes.

You don't have to do any of these exercises that I suggest. Simply changing positions periodically can make a surprising difference.

Sun is in Maya’s face and the turtle behind her is loving it

Strength Is Not a Luxury

This trip also reminded me of something much bigger. Staying strong by deliberately challenging my body isn't a luxury. It's a necessity.

Visiting family made that especially clear. I was really looking forward to seeing my family and to treating them. They all love and benefit from acupuncture so I brought enough needles with me to treat five of them members. I thought that I would have enough. I did not.

I could have treated several of them every day or treated even more family members had I brought additional supplies. What I hadn't anticipated was that essentially everyone had some kind of musculoskeletal issue for me to treat. Backs. Hips. Shoulders. Stiffness. Pain. Injury from hip surgery gone awry. Bodies that weren't moving quite as comfortably as their owners wanted them to.

My running mom-joke was: "I should gone to Costco to get my needles!" and the older-crowd favorite, "Is there a JoAnn Fabrics around here?"

And it reminded me how incredibly precious our ability to move really is. We tend to think about exercise in terms of how our bodies look. Weight. Muscle. Clothes. The number on the scale. But there's another reason to exercise that becomes increasingly important as we get older:

We Are Training for Our Independence

We strength train to carry our luggage and walk hills to handle stairs in comfort. We work our glutes and quads to be able to sit on the floor and get back up. We practice balance in yoga class so that we can catch ourselves when we stumble. We maintain mobility to travel, play, work, garden, and enjoy life. Strength is an investment in our future. It means our independence. That just hits different to me.

Hey. We've just got to keep moving.

Because taking care of our bodies isn't only about preventing today's aching hip. It's about protecting our ability to keep using these remarkable bodies for all the things we still want to do. Preferably for a very, very long time.

At the Grand Wailea luau...thank you Uncle Nat & Rambo!

And Yes, I Field-Tested

In the interest of rigorous scientific research (obviously), I personally tried these exercises on the airplane. And I am happy to report that Maya was none the wiser. This is important. Because if she had caught me doing any of them, you can be assured I would have immediately heard: “Mommmmmmm. You're so cringe!”

So there you have it. A completely unofficial, nine-year-old-approved measure of discretion.

Safe travels, my friends and as always, thank you for doing this with me!

*A Quick Safety Note Before You Move

Please move safely. These exercises are provided for general educational and informational purposes only and are not individualized medical advice, diagnosis, or treatment. Always listen to your body and stay within a comfortable range of motion. Stop any movement that causes pain, dizziness, numbness, shortness of breath, or other concerning symptoms. If you have an injury, medical condition, mobility or balance concerns, are pregnant, have recently had surgery, or are unsure whether these movements are appropriate for you, consult your qualified healthcare provider before trying them.

While traveling, airline and crew instructions always come first. Remain seated with your seatbelt fastened whenever required, do not exercise or walk in the aisle while the seatbelt sign is illuminated, and do not perform any movement that could interfere with crew members, other passengers, equipment, or aircraft operations. Only stand or walk when permitted and when you can do so safely.

By choosing to perform these exercises, you are responsible for determining whether the movements and surrounding environment are safe and appropriate for you. Keahi Health Acupuncture & Herbal Clinic and Karly Bannister, LAc, Dipl. O.M., are not responsible for injuries, accidents, falls, property damage, or consequences resulting from a reader's independent performance of these exercises or failure to follow airline or crew instructions.