Keep Moving During Air Travel

In recent weeks, reports of the dangers of long flights in cramped quarters have prompted both passengers and airlines to examine the pitfalls of air travel. "Because of the lack of leg room afforded most airplane passengers, leg cramping, toe cramping, and general lower-body aching are typical symptoms experienced by people who fly," says former American Physical Therapy Association (APTA) President Marilyn Moffat, PT, PhD, FAPTA. "Sitting still for long periods may lead to swelling of the feet, which becomes obvious to many passengers when they try to put their shoes back on at the end of their flight," Moffat says.

Although many of the aches that passengers experience are more uncomfortable than dangerous, there are some potentially serious health risks that can result from sitting for long periods of time on an airplane. Perhaps the most serious risk to those who fly is the development of deep vein thrombosis (DVT), sometimes called "coach class syndrome," which results when blood clots form in the legs during four or more hours of confinement in a cramped seat. When the plane lands, small clots normally dissolve; however, larger clots may not. They might then break loose days or even weeks later, travel to the heart or lungs, and possibly cause death. It has been reported that, while this is a rare condition, it is believed to kill more than 100 air passengers a year worldwide.

APTA suggests that fliers not stay seated for the entire flight. It is important to walk up and down the aisle of the plane every hour or so to work the leg muscles and ease the back. And remember, if you do decide to get up and take a walk, wait until the captain turns off the "Fasten Seat Belt" sign!

When you have little room to move and stretch do these simple, seated exercises to keep the blood flowing, the joints mobile, and the muscles relaxed while en route.

Heel Raises – Sit with feet flat on the floor, about hip-width apart. Lift heels so that only toes and the balls of the feet are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times.

Toe Lifts – Sit with feet flat on the floor, about hip-width apart. Lift toes and balls of the feet so that only the heels are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times.

Ankle Circles – While sitting, lift right leg slightly off the ground and rotate the foot clockwise, making a circle in the air. Do this 15 times clockwise, then 15 times counterclockwise. Repeat with left leg and foot. Alternatively, trace the letters of the alphabet in the air with the right, and then the left, foot.

Overhead Stretches – Stand and reach arms straight up and stretch. Bend at the waist and slowly lean left, then right. Repeat this action five times to each side, holding each for 5-10 seconds.

Back Twists – While sitting, reach the right arm across the body and grab the left armrest. Slowly turn the torso as far to the left as is comfortable. Hold for 5-10 seconds, repeat five times, and then switch sides.

Curl Downs ¾ While sitting, pull stomach and chin in ¾ and gently curl trunk down very slowly, reaching hands to the floor. Hold for 5-10 seconds ¾ then uncurl slowly back up. Repeat five times.

A few more tips are: elevate your feet so that your knees are slightly higher than your hips when you are sitting to help reduce low back stress, wear compression stockings to help reduce the risk of DVT and drink plenty of water before and during the flight to prevent muscle cramping and aching.

Source: American Physical Therapy Association, www.apta.org