6 TIPS ON HOW YOU CAN STAY FIT IN LONG FLIGHTS

Tips on How You Can Stay Fit in Long Flights

For men over 40, long flights are simply not conducive to getting ready for a workout the next day. More often than not, all the hours you spend sitting in one place leave you stiff, dehydrated, jet-lagged and hungry, especially for routes that have a lot of stops. If you want to be in great form despite touching down the day before, here are some tips you can stay fit in long flights.

STAY FIT IN LONG FLIGHTS AND FEEL FRESH WHEN YOU ARRIVE IN YOUR DESTINATION

1. BEFORE YOUR FLIGHT

Being prepared means less stress you have to go through, especially if you’re heading to a place far from home. As you book your accommodations, take the time to look up an online map and familiarise yourself with the area.

2. PACKING YOUR BAGS

Make sure to include some fitness essentials in your carry-on bag. Don’t forget to bring a clear, empty water bottle, one that will not be an issue with security. It’s also a good idea to add a comfortable set of exercise clothes and shoes in case you want to walk around during a layover.

Water, carbohydrates and sugary snacks are easy enough to find en route to your destination. Keeping up your protein intake, on the other hand, can be a bit more complicated. You’ll often be limited to the protein powder and protein bars you can bring.

3. DURING THE FLIGHT

You’ll be sitting upright for a few hours, so make sure you have comfortable shoes and clothes on. The long period of inactivity will leave you stiff and swollen in a few areas, especially in your feet, ankles and lower extremities.

Try to head off those swollen ankles by opting for longer compression socks and make sure you get up every hour and walk down the aisle to keep the blood flowing to your feet. If you’re heading to somewhere cold, you can also consider putting on full compression tights under your pants.

The pressure the tights or socks exerts on your lower legs will keep your blood from pooling into your feet, giving them proper circulation even as you sit there doing nothing.

4. STAY HYDRATED

You did bring that empty water bottle with you, right? Keep up your water intake through the flight and stave off the effects of hours of air-conditioning, don’t hesitate to ask for some water regularly from your friendly cabin crew. You will have a good reason to get up and walk to the toilet  – that’s why aisle seats are the best.

5. MAKE THE MOST OF YOUR LAYOVERS

If you have a lengthy stop, you don’t have to wait them out sitting idle. A few hours between connecting flights can give you a chance to change into something more comfortable and stretch your legs. If you were able to bring along some of your exercise bands in your carry-on, now is the time to use them – provided you don’t mind a few curious looks that may come your way.

6. REACHING YOUR DESTINATION

Now that you’re back on the ground safe, adequately hydrated and still limber, take the time to get some daylight in your new location. Reset your body clock by taking a short walk under the sun if it’s morning where you are, and hopefully, you’ll be getting enough sleep all set for the next day.

Long air travel doesn’t mean that you have sit through it. Stay fit in long flights with these simple tips, and reach your destination ready and at your best condition.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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