Guest Post: Long Duration Flights by CHAPE

If you have been enjoying all the posts by my dear friend David that have been sharing here, you will definitely benefit from this one. He is truly fantastic and generous, and you want more of his advice, go to his website!

Just to let you know I am also featuring his article on!

It’s fun to fly on holiday every now and then, but any time in the sky, from a couple of hours to a whole day or more when crossing multiple time zones is, for the human body, a real challenge.

Aside from the cabin pressure and dry air, sitting immobile for hours is anything but restful. Long periods of immobility increase the risk as sitting and leg room are cramped. Dehydration and low cabin pressure are also contributors, according to the American Heart Association.

Be active. The only thing that gets that blood from the lower body back up to the heart is muscle contraction, so move around and flex those leg muscles regularly.


Lift your feet a few inches off the ground.
Rotate each foot in opposite directions: clockwise and counter-clockwise motion.
Move your feet slowly and fluidly.
10 circles each direction.
Start with your feet flat.
Raise your heels as much as you can, then lower and raise your toes.
Repeat 10 times.
Move your feet slowly and fluidly.
Embrace one knee with both hands and gently bring it to your chest. Take 5 deep breaths holding this position.
Repeat with the other knee.
Bring the shoulders back, then up toward the ears, and then forward and down as low as possible.
Rotate the shoulders in a big, smooth, circular motion.
Make big, slow, and fluid movements.
It´s difficult to roll the neck while seated so,
Gently bend the head toward one shoulder and breath in that position 5 times. Back to the neutral position and bend toward the other shoulder and breathe again.
Next, drop the chin toward the chest. Take 5 deep breaths and back to the neutral position. Last, drop your head back and… breathe.
Relax the muscles that aren’t directly involved in these stretches. For example, the shoulder muscles.
– Of course, go to the toilet, even if you don´t need to. Honestly, it´s the best way you can stretch and move your legs.
Have a happy and safe flight 🙂

David is a personal trainer at his website, He trains people all over the world but you can also sync your calendar with his challenges for free. He loves travelling, meeting new people, and blogging. You can leave a comment or drop an email at


11 Comments Add yours

  1. Always full of knowledge. Love your advice and information. ❤️


  2. Bea dM says:

    I tend to do most of these automatically and agree they’re an absolute must on long hauls


  3. Patty says:

    My husband has to fly a lot for his work…For long flights during the night, he drinks a whiskey and sleeps most part of the journey 😉

    Liked by 2 people

    1. Kally says:

      I used to do that for my business trips too!! But it is actually quite dehydrating..

      Liked by 1 person

      1. Patty says:

        haha..that’s why water-bottles are invented 😉

        Liked by 1 person

  4. chape says:

    Thank you so much, dear, for inviting me to your wonderful blog 🙂
    Your readers are great!!
    Have a good flight, haha!!
    Hugs, David

    Liked by 1 person

  5. Hammad Rais says:

    Really helpful tips by David. Thanks a lot for sharing them up, Kally.

    Liked by 1 person

  6. biblioteca62 says:

    ¡Gracias por tan buena información! ❤ Me encantaron los tips!
    ste no es un premio oficial de los que circulan en la web. Es un pequeño presente por ser mi amiga bloguera. ¡Que tengas un lindo día!


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