WEEK 132 :: How Should One Exercise On A Long Flight?

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TOPIC: How Should One Exercise On A Long Flight?

For the week of: 10/08 - 10/13
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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If you're on a long flight you shouldn't be concerned about exercising for muscle or fat loss, but rather for improving circulation. But when there is so little room and so many people, what should one do?

How should one exercise on a long flight?

How often should one move around?

What are possible consequences of not moving around on long flights?

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Cabin Humidity and Dehydration

Humidity levels of less than 25 percent are common in the cabin. This is due to the extremely low humidity levels of the outside air supplied to the cabin. The low humidity can cause drying of the nose, throat and eyes and it can irritate wearers of contact lens.

Its recommended that you:
Drink water and juices frequently during your flight.
Drink coffee, tea and alcohol in moderation. These drinks act as diuretics, increasing the body's dehydration.
Remove contact lenses and wear glasses if your eyes are irritated.
Use a skin moisturiser to refresh the skin.

Eating and Drinking

Proper eating and drinking will enhance your comfort both during and after your flight.

Its recommended that you:
Avoid overeating just before and during the flight. It is difficult to digest too much food when the body is inactive.
Drink coffee, tea and alcohol in moderation. These drinks act as diuretics, increasing the body's dehydration.



Blood Circulation and Muscle Relaxation

When you're sitting upright and inactive for a long period of time, several things can happen:
The central blood vessels in your legs can be compressed, making it harder for the blood to get back to your heart.
Muscles can become tense, resulting in backaches and a feeling of excessive fatigue during, and even after your flight.
The normal body mechanism for returning fluid to the heart, can be inhibited and gravity can cause the fluid to collect in your feet, resulting in swollen feet after a long flight.
Some studies have concluded that prolonged immobility may be a risk factor in the formation of blood clots in the legs, deep vein thrombosis (DVT). Particular medications and medical conditions may increase the risk of formation of blood clots if associated with prolonged immobility.

Medical research indicates that factors that may give you an increased risk of blood clots in the legs include:
Personal or family history of DVT.
Recent surgery or injury, especially to lower limbs or abdomen.
Blood disorders leading to increased clotting tendency.
Immobilisation for a day or more.
If you are aged above 40 years.
Oestrogen hormone therapy, including oral contraceptives.
Pregnancy.
Tobacco smoking.
Former or current malignant disease.
Obesity.
Dehydration.
Heart failure.
Varicose veins.

Recommendations:
If any of these categories apply to you or you have any concerns about your health and flying, its recommended you seek medical advice before travelling.
Compression stockings can assist in preventing swelling of the ankles and feet and they may improve the blood return to the body from the lower legs. You may like to talk to your doctor about this. The stockings may be purchased from medical and surgical supply companies and will need to be individually fitted to your leg measurements.
While inflight, move your legs and feet for three to four minutes per hour while seated and move about the cabin occasionally.

I highly reccomend the following exercises

Inflight Workout

These exercises are designed to provide a safe way to stretch and enjoy movement in certain muscle groups that can become stiff as a result of long periods of sitting. They may be effective at increasing the body's blood circulation and massaging the muscles.

its recommended that you do these exercises for around three or four minutes every hour and occasionally get out of your seat and walk down the aisles.

Each exercise should be done with minimal disturbance to other passengers. None of the following exercises should be performed if they cause pain or cannot be done with ease.


1. Ankle Circles

Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. Reverse circles. Rotate in each direction for 15 seconds. Repeat if desired.






2. Foot Pumps

Foot motion is in three stages.
1. Start with both heels on the floor and point feet upward as high as you can.
2. Put both feet flat on the floor.
3. Lift heels high, keeping balls of feet on the floor.
Repeat these three stages in a continuous motion and in 30-second intervals.

3. Knee Lifts

Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.

4. Neck Roll

With shoulders relaxed, drop ear to shoulder and gently roll neck forward and back, holding each position about five seconds. Repeat five times.

5. Knee to Chest

Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around the knee, slowly let it down. Alternate legs. Repeat 10 times.






6. Forward Flex

With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold stretch for 15 seconds and slowly sit back up.

7. Shoulder Roll

Hunch shoulders forward, then upward, then backward, and downward, using a gentle circular motion.


Follow the above and you have have a much more enjoyable flight!