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Easy in-flight exercises to prevent deep vein thrombosis

Published
3.3.2017 at 07:00
This short exercise routine helps you stay limber and healthy on a long flight.

Sitting still for extended periods of time on a long flight can leave your legs feeling numb, and at worst, pose a risk to your health. The risk of deep vein thrombosis is up to three times as much during extended flights.

However, you can avoid this potentially dangerous condition by taking stretch breaks, walking around the cabin, drinking a lot of fluids, avoiding alcohol and wearing compression stockings.

Or with these easy leg stretch routine:

1. Foot pumps

 Start with your feet on the floor.
Lift your heels up while keeping the balls of your feet on the floor. Hold the pose for a few seconds.
Set your heels to the floor and lift your toes up. Hold for a few seconds.
Repeat the stretch each way a few times.

2. Ankle circles

Lift your feet off the floor.
Trace circles with your toes, from the inside out. Keep this up for a few seconds.
Switch direction and draw circles from the outside inwards for a few seconds.
Repeat both directions a few times.

3. Leg lifts

Lift your foot off the floor, and straighten your leg as much as you can, while keeping your ankles bent and your toes pointed upward.
Relax your leg.
Repeat with the other leg.
Alternate each leg a few times.

4. Knee pull-ins

Bend your leg and hug your knee as close to your chest as you can.
Keep your back straight and hold the pose for a few seconds.
Alternate each side a few times.

 

Read also our tips on what to pack in hand-luggage on a long flight.

Tips from a flight attendant