The Airplane Workout – Move Your Body at 30,000 Feet
- Oct 17, 2025
- 4 min read
Updated: Oct 20, 2025
Dace Ernsone is a personal trainer based in Stockholm, a wellness coach and founder of Born to be, an online fitness platform for women who want to become stronger. Dace is known for her passion for inspiring other women to prioritize taking care of their health in their busy daily lives.
Have you ever imagined flight attendants leading a quick five-minute workout right after the safety demonstration? It sounds impossible given the tight space onboard, but what if it actually wasn’t? Even with limited room, you can boost your circulation, stretch your muscles, and improve your well-being, all without leaving your seat. As someone who has led full 40-minute chair yoga sessions, I can assure you that you don’t need much space to improve your health through movement.
What airlines are already doing
Some airlines have already caught on to the idea of in-flight movement and wellness.
For example, Virgin Atlantic offers a simple seated stretching routine for passengers, which lasts just eight minutes. Sir Richard Branson, founder of Virgin Atlantic, definitely knows the value of exercise, as he has long been a great ambassador for working out himself.
Airlines like Singapore Airlines, Qantas, and Emirates also share movement videos or pamphlets. Air New Zealand even adds stretch suggestions to its famously creative safety videos.
Why is this important, and is sitting the new smoking?
Our bodies are designed to move. Yet modern life, with offices, airplanes, and binge-watching opportunities, ensures we are sitting more than we are moving. I love the story about how surprised alien visitors would be to see how different modern life is from the times when we were hunters.
Prolonged sitting slows circulation, tightens the hips and lower back, and can cause swelling in the legs. And not only that, my branch colleague Lindsey Champney, in her article, names several other health issues that sitting can cause.
Movement doesn’t just keep your muscles flexible, it also boosts your energy, mood, and focus. That’s why even a few minutes of stretching or seated exercise can make a world of difference, especially at 30,000 feet.
My best tips for staying active while flying
Even if your airline doesn’t have an official routine, you can still take care of your body in the air.
Here’s how:
Board as late as you feel comfortable, if possible, it reduces the time you’re stuck sitting.
Take off your shoes (if allowed) to relax your feet.
Move lightly every hour, even five minutes makes a difference.
Stretch your legs in the aisle, walk to the lavatory, and back.
Do ankle rotations and calf raises while seated.
Stay hydrated, dehydration increases fatigue and stiffness.
A simple seated sequence you can do anywhere
Whether you’re in an airport, airplane, or waiting room, this sequence works anywhere:
Sit tall, feet flat on the floor.
Roll your head from side to side, doing half-circles.
Slowly raise your shoulders up and down.
Roll your shoulders backward and forward.
Lift one knee at a time for seated marches.
Circle your ankles slowly, switch directions.
Inhale deeply through your nose while placing your hand on your belly to feel your diaphragm expand, then exhale through your mouth.
Level up with a mini band
If you like to travel with a mini resistance band, here’s a simple upgrade:
Place the band around your feet, lift one knee, then alternate.
Pulse your legs outward.
Push one foot forward, then switch.
Move the band around your knees and press them gently apart.
You can also bring a massage ball or tennis ball to roll under your feet for circulation.
Bonus: Kegel exercises
Yes, even when sitting high up in the air! Kegel exercises strengthen your pelvic floor, improve posture, and boost core stability. Despite Samantha’s iconic “Sex and the City” monologue years ago, this practice still deserves more attention. And it will take your mind off sitting or waiting for a longer period.
Try these variations:
Hold and squeeze for 5 seconds, then release for 5 seconds.
Quick pulses, squeeze and release five times.
“Pyramid” count, 1 pulse, rest, 2 pulses, up to 10, then back down.
End with one long hold. Remember not to hold your breath while squeezing, breathe normally.
Mom edition: Movement with kids
Traveling with little ones? I know how exhausting it can be, but you actually have an advantage, your kids give you an excuse to move!
With a baby in a sling: walk the aisle for gentle movement.
With a toddler: do light knee raises or squats as play, they’ll laugh, and you’ll get a workout.
With young kids (2-7 years): turn walking into a game, squat every second row, take long steps, or go backward.
With older kids: involve them in your exercises or make it a competition. Try the mini band together, one foot each!
You’ll both stay entertained and active. And fun movement means less screen time while you get stronger together.
Breathe and relax
Don’t forget your breath, it’s your best travel companion and it calms your nervous system.
Slow inhales through the nose, long exhales through the mouth.
Gentle head rotations and shoulder shrugs relieve tension.
These techniques aren’t just for airplanes. Use them whenever you’re “stuck”, in traffic, a long queue, or on hold. Instead of getting frustrated, turn that time into self-care.
Stay strong, wherever you are
Movement doesn’t necessarily require space, only intention. Next time you fly, take five minutes to move, breathe, and reconnect with your body.
If you’d like more simple workout variations, message me here or check out the Born to Be wellness platform. I’d love to share more ideas to help you feel your best, anywhere, anytime.
Remember, you were born to be strong!
Read more from Dace Ernsone
Dace Ernsone, Personal Trainer and Wellness Coach
Dace, originally from Latvia, is a dedicated strength and wellness coach and licensed personal trainer who has been living in Stockholm since 2017. Inspired by Sweden’s active lifestyle, she transformed her own fitness journey and now helps others do the same. She is passionate about empowering women, particularly moms and beginners, to integrate exercise into their busy daily lives. Through her coaching, she promotes strength, confidence, and sustainable health routines. Dace believes fitness is a luxury and a powerful tool for self-improvement.
