Long-haul flights can be taxing, especially for elderly travellers who may face discomfort or stiffness from prolonged sitting. However, with the right exercises and stretches, it’s possible to alleviate some of the discomfort and maintain mobility even during extended periods of sitting. Here are a variety of easy exercises explicitly tailored for elderly travellers to help them stay comfortable and limber during long flights.

Ankle Circles

One of the simplest exercises to perform while seated is ankle circles. To do this, simply lift one foot off the floor and rotate your ankle in a circular motion, first clockwise and then counterclockwise. Repeat this motion for about 10-15 repetitions on each foot. Ankle circles help to improve blood circulation and prevent swelling in the feet and ankles.

Seated Leg Lifts

Seated leg lifts are excellent for strengthening the leg muscles and improving circulation. While seated, extend one leg straight out in front of you and hold for a few seconds before lowering it back down. Alternate between legs, aiming for 10-15 repetitions on each side. If possible, you can also add ankle weights for added resistance.

Shoulder Rolls

Shoulder rolls are effective for relieving tension in the shoulders and upper back. Sit upright in your seat and gently roll your shoulders forward in a circular motion, then reverse the direction. Repeat this movement for 10-15 repetitions, focusing on loosening any tightness or stiffness in the shoulders.

Neck Stretches

Neck stretches can help prevent neck pain and stiffness that often result from long periods of sitting. While seated, gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the side of your neck. Hold this position for 15-20 seconds before repeating on the other side. You can also perform forward and backward neck stretches by gently lowering your chin towards your chest and then tilting your head back, being mindful not to strain the neck muscles.

Deep Breathing

Deep breathing exercises can promote relaxation and reduce stress during long flights. Take slow, deep breaths in through your nose, allowing your lungs to fill completely, then exhale slowly through your mouth. Repeat this breathing pattern for several minutes, focusing on calming your mind and body.

Seated Torso Twists

Seated torso twists help to improve spinal flexibility and alleviate tension in the lower back. Sit upright with your feet flat on the floor, then gently twist your upper body to one side, placing your opposite hand on the outside of your knee for support. Hold this position for a few seconds, then return to the center and repeat on the other side. Aim for 10-15 repetitions on each side, moving slowly and smoothly.

Calf Raises

Calf raises are beneficial for improving circulation in the lower legs and preventing leg cramps. While seated, lift your heels off the floor as high as you can, then lower them back down. Repeat this motion for 10-15 repetitions, focusing on engaging the calf muscles with each lift.

Hand And Wrist Exercises

To prevent stiffness in the hands and wrists, perform simple exercises such as wrist circles, finger stretches, and hand squeezes. Rotate your wrists in a circular motion, gently stretch each finger by pulling it back towards your palm, and squeeze a stress ball or rolled-up towel to strengthen the hand muscles.