A long flight can be the beginning of an incredible vacation.

It can also mean spending six, eight, or even ten hours sitting in a relatively confined space — often immediately before several days of walking, sightseeing, golfing, hiking, or exploring.

For adults over 50, preparing for a long flight shouldn’t begin when you sit down in your airplane seat.

It can begin before you leave home.

A simple pre-flight movement routine can help you move your ankles, hips, spine, and shoulders before prolonged sitting while activating many of the muscles you’ll rely on when you arrive.

And movement becomes particularly relevant during long-distance travel. The Centers for Disease Control and Prevention (CDC) notes that trips lasting more than four hours can increase the risk of blood clots for some travelers and recommends moving the legs frequently, exercising the calf muscles, and periodically getting up to stretch the legs during long trips¹.

Here are seven simple exercises to consider before a long flight, particularly if you’re an active adult over 50 preparing for a walking-heavy vacation.

Why Does Your Body Feel So Stiff After a Long Flight?

Think about the position you maintain on an airplane.

Your hips and knees remain bent. Your ankles move very little. Your back may stay in essentially the same position for hours. Your shoulders may round forward. And the muscles in your legs perform very little of the work they normally perform when you walk.

It shouldn’t be surprising that when you finally stand up, your first few steps may feel different than they did before boarding.

Prolonged inactivity during travel also has circulatory implications. The CDC recommends frequent leg movement and calf-muscle activity during long trips to encourage blood flow in the legs¹.

That doesn’t mean exercise before a flight eliminates the risks associated with prolonged sitting.

It doesn’t.

Instead, think of your pre-flight routine as one part of a larger travel strategy that includes appropriate movement during the flight and preparation for the physical demands of your vacation.

1. Ankle Pumps

How to do them:

Sit or stand with support as needed. Slowly alternate between pulling your toes toward you and pointing your toes away from you.

Repeat approximately 15–20 times on each side.

Why ankle pumps are useful before a long flight

Your calf muscles help move blood through the lower legs during normal movement.

The CDC specifically recommends moving the legs and exercising the calf muscles during long-distance travel. It also describes extending the legs and flexing the ankles by pulling the toes toward you as one way to encourage blood flow in the legs¹.

Ankle pumps are easy to perform before boarding and can also be repeated while seated during the flight.

Travel Ready Tip: Don’t wait until your legs feel stiff. Periodically moving your ankles during the flight can be an easy way to introduce movement without leaving your seat.

2. Calf Raises

How to do them:

Stand near a counter, chair, or wall for support if needed. Keeping your knees relatively straight, slowly rise onto your toes, pause briefly, then lower your heels back toward the floor with control.

Try 10–15 repetitions if comfortable.

Why calf raises are helpful for travelers

Calf raises actively contract the muscles of the lower leg.

That’s particularly relevant before prolonged travel because the CDC recommends calf-muscle exercises and frequent leg movement on long trips¹.

But calf strength also matters once you arrive. Your calves contribute to:

• walking,
• climbing stairs,
• walking uphill,
• controlling your body while stepping down,
• and navigating uneven terrain.

If your vacation includes extensive walking, calf strength becomes part of your overall travel readiness — not simply your flight preparation.

3. Sit-to-Stands

How to do them:

Sit toward the front of a sturdy chair. Place your feet approximately hip-width apart. Lean forward slightly and stand. Then slowly lower yourself back into the chair.

Try 8–12 repetitions as tolerated. Use your hands for assistance if necessary.

Why sit-to-stands are useful before flying

Long flights involve a lot of sitting. Sit-to-stands do the opposite.

They activate many of the muscles in your hips, thighs, and lower legs. They also practice one of the most important functional movements for travel: getting up from a chair.

That’s useful not only on the airplane but also in airports, restaurants, tour buses, hotel rooms, and transportation throughout your trip.

Strength training is an important component of healthy aging. The World Health Organization recommends that older adults perform muscle-strengthening activities involving the major muscle groups at least two days per week².

Sit-to-stands provide a simple functional way to work on lower-body strength.

4. Standing Marches

How to do them:

Stand near a counter or sturdy chair for support. Lift one knee toward your chest as far as comfortably possible. Lower it and repeat with the opposite leg.

Continue alternating for 20–30 total repetitions.

Why standing marches can help

Standing marches combine several travel-related abilities:

Hip mobility + leg strength + balance + coordination

Your hips will remain flexed for a prolonged period during a long flight. Standing marches allow the hips and legs to move through a larger range before boarding while also challenging your ability to balance briefly on one leg.

This movement also resembles many everyday travel activities, including:

• walking,
• climbing stairs,
• stepping onto transportation,
• and navigating curbs.

WHO recommends multicomponent physical activity that emphasizes functional balance and strength for older adults because these abilities help maintain functional capacity².

Modification: If balance is a concern, hold onto a stable surface with both hands.

Travel preparation isn’t the time to turn a simple exercise into a balance test you aren’t ready for.

5. Hip Flexor Stretch

How to do it:

Stand in a staggered stance with one foot forward and the other behind you. Keep your torso upright. Gently shift your weight forward until you feel a comfortable stretch near the front of the hip on the back leg.

Hold for approximately 20–30 seconds. Repeat on the opposite side. Avoid forcing the movement.

Why your hips deserve attention before a flight

Airplane sitting keeps your hips in a flexed position for an extended period. Moving through a comfortable range before boarding can provide a useful change of position before prolonged sitting.

Hip mobility also becomes important after you arrive because your hips contribute to:

• walking,
• climbing stairs,
• getting out of chairs,
• getting into and out of vehicles,
• and maintaining an efficient stride.

The objective isn’t to perform an aggressive stretch before boarding. The goal is simply to move your hips before asking them to remain relatively still for several hours.

6. Standing Trunk Rotations

How to do them:

Stand with your feet comfortably apart. Cross your arms over your chest or keep your hands near your waist. Keeping the movement comfortable, slowly rotate your upper body to one side, return to center, then rotate to the other side.

Perform approximately 8–10 repetitions in each direction.

Why rotation matters before a long flight

Airplane seating doesn’t provide many opportunities for your spine to move through a large range. Gentle trunk rotation before boarding can help you move through a direction that may be limited once you’re seated.

Thoracic rotation is also useful during travel when you:

• turn to look behind you,
• handle luggage,
• get in and out of vehicles,
• walk and change direction,
• or participate in activities such as golf.

The movement should feel comfortable. You’re trying to create movement — not force your spine farther than it wants to go.

7. Shoulder Blade Squeezes and Overhead Reaches

How to do shoulder blade squeezes:

Sit or stand tall. Gently draw your shoulder blades back toward one another. Avoid aggressively shrugging your shoulders. Hold briefly and relax.

Repeat 10–15 times. Then, if comfortable, add several gentle overhead reaches.

Why upper-body mobility matters when flying

Long periods of sitting often mean your shoulders remain forward while you read, watch a screen, or look down at a phone. Shoulder blade movement and gentle reaching give your upper body a change of position before the flight.

Shoulder mobility also matters when you need to:

• handle a suitcase,
• reach into an overhead compartment,
• carry a travel bag,
• or put on a backpack.

Important luggage reminder: Just because you can lift a heavy suitcase overhead doesn’t mean you should. If a bag feels too heavy or awkward to control safely, ask for assistance rather than forcing the movement.

Your 5–10 Minute Pre-Flight Exercise Routine

You don’t need an hour-long workout at the airport. A simple routine might look like this:

• Ankle pumps: 15–20 each side
• Calf raises: 10–15
• Sit-to-stands: 8–12
• Standing marches: 20–30 alternating repetitions
• Hip flexor stretch: 20–30 seconds each side
• Standing trunk rotations: 8–10 each direction
• Shoulder blade squeezes/reaches: 10–15

Perform the movements comfortably and modify or skip anything that causes pain, dizziness, unusual shortness of breath, or other concerning symptoms.

The goal is not to fatigue yourself before your vacation begins. The goal is to move your body before several hours of relative inactivity.

Don’t Stop Moving Once You Board the Plane

This is important.

Performing exercises before your flight does not mean you can then remain completely still for the next eight hours.

The CDC recommends that travelers on long trips move their legs frequently and exercise the calf muscles¹. While seated, that might include:

• ankle pumps,
• ankle circles,
• gently straightening the knees,
• changing your leg position,
• or other comfortable leg movements.

When conditions permit, periodically getting up and walking provides another opportunity to move.

If you’re driving rather than flying, movement breaks can serve a similar purpose.

Pre-flight exercise prepares you to sit. In-flight movement helps break up the sitting.

What About Blood Clots During Long Flights?

This is an area where it’s important to separate general exercise advice from medical advice.

According to the CDC, travel lasting more than four hours by airplane, car, bus, or train may increase blood-clot risk. However, the overall risk for most travelers is generally small¹.

Risk can be higher for people with additional factors such as:

• previous blood clots,
• recent surgery or injury,
• limited mobility,
• certain cancers or cancer treatments,
• pregnancy or recent pregnancy,
• estrogen-containing medications,
• obesity,
• older age,
• or certain inherited clotting disorders.

If you have risk factors for blood clots, don’t rely on an exercise article to determine your prevention strategy.

Speak with your physician or appropriate healthcare professional before your trip.

Some higher-risk travelers may be advised to use measures such as graduated compression stockings or other medical interventions, but those decisions should be individualized¹.

What About Compression Socks for a Long Flight?

Compression stockings are not something every traveler automatically needs.

The CDC recommends that people who may be at increased risk for blood clots discuss appropriate preventive measures with their healthcare provider. For some individuals, graduated compression stockings may be recommended¹.

The important distinction is this:

Compression garments are a medical consideration — not a substitute for movement.

If you’re unsure whether you should use them, discuss your individual risk factors with your healthcare provider before traveling.

Why Exercise Before the Flight If I’m Going to Sit Anyway?

Because preparing for travel isn’t only about the flight.

Consider what often happens immediately after landing. You may need to:

• walk through a large airport,
• retrieve luggage,
• navigate transportation,
• walk to your hotel,
• climb stairs,
• and perhaps begin sightseeing later that same day.

Your flight may actually be the beginning of one of the most physically demanding weeks you’ve had all year.

That’s why your pre-flight preparation should be part of a larger strategy.

The World Health Organization recommends that older adults maintain regular aerobic activity, strength training, and multicomponent physical activity emphasizing balance and functional strength²,³.

Those are the same physical qualities that help you remain capable during an active vacation.

The Bigger Question: Is Your Body Ready for the Trip After the Flight?

Imagine you’ve just completed a nine-hour overnight flight. Now your itinerary says:

• Day 1: Walking tour
• Day 2: Museums and sightseeing
• Day 3: Excursion with hills and stairs
• Day 4: Another walking-intensive day
• Day 5: More sightseeing

The seven exercises in this article can be useful. But they won’t compensate for inadequate preparation for the rest of your vacation.

That’s why we encourage travelers to think beyond the airplane. Ask yourself:

• Can I comfortably walk for the periods my itinerary requires?
• Can I climb stairs?
• Do I feel confident on uneven surfaces?
• Can I manage my luggage?
• Can I tolerate prolonged standing?
• Can I be active today and still feel ready to do it again tomorrow?

If those questions make you hesitate, start preparing well before departure.

How Far in Advance Should You Prepare for a Long Trip?

For many active adults over 50, beginning a more travel-specific exercise program approximately 6–12 weeks before a physically demanding vacation can provide time to gradually build capacity.

This isn’t a universal prescription.

Someone who already exercises regularly may simply need to make their workouts more specific to their itinerary. Someone who currently struggles with walking, stairs, balance, or prolonged standing may benefit from starting earlier.

WHO recommends that older adults who are less active begin with smaller amounts of physical activity and gradually increase frequency, intensity, and duration over time².

The key is not waiting until the night before departure.

Long Flight Exercise FAQ

What exercises should I do before a long flight?

A simple routine can include ankle pumps, calf raises, sit-to-stands, standing marches, a gentle hip flexor stretch, trunk rotations, and shoulder blade squeezes or reaches. The goal is to move the major areas that will remain relatively inactive during prolonged sitting.

Should I exercise my legs during a long flight?

Yes, when medically appropriate. The CDC recommends frequent leg movement and calf-muscle exercises during long trips¹. Simple seated movements such as ankle flexion can be performed without leaving your seat.

How often should I move on a long flight?

There isn’t one movement schedule appropriate for every traveler, but prolonged uninterrupted sitting should be broken up when feasible. The CDC recommends frequent leg movement and periodically taking a break to stretch the legs during long trips¹.

Can exercise prevent blood clots on a plane?

Movement is one recommended strategy for long-distance travelers, but exercise cannot guarantee prevention of a blood clot. People with additional risk factors should discuss individualized prevention recommendations with their healthcare provider before traveling¹.

Should adults over 50 exercise before flying?

For most healthy adults who are able to exercise, gentle movement before prolonged sitting can be a practical part of travel preparation. Exercise selection should reflect your abilities, health history, and any medical restrictions.

Don’t Just Get Flight Ready. Get Travel Ready.

At Kriz Mobility and Vitality in Bonita Springs, Florida, we believe preparing for a vacation should involve more than flights, hotels, and packing lists.

Your body is going on the trip, too.

That’s the philosophy behind our Travel Ready Program.

We help active adults prepare for the physical demands of vacations by looking at areas such as:

• walking endurance,
• strength,
• balance,
• mobility,
• stair tolerance,
• movement efficiency,
• previous injuries,
• and the specific activities included in the itinerary.

Because the goal isn’t simply to feel better when you get off the airplane.

The goal is to be physically prepared for everything you traveled all that way to experience.

Prepare for the flight. Prepare for the adventure. Prepare your body.

Move better. Live better. Travel ready. Stay Active for Life.

This article is intended for general educational purposes and does not constitute individualized medical advice. If you have cardiovascular disease, a history of blood clots, recent surgery, cancer or recent cancer treatment, significant mobility limitations, or other medical concerns, consult an appropriate healthcare professional about your individual travel and exercise recommendations.

References

1. Centers for Disease Control and Prevention. Prevent Blood Clots. Travelers’ Health. CDC. Guidance includes frequent leg movement, calf-muscle exercise, ankle flexion, and individualized prevention recommendations (including compression stockings when appropriate) for travelers with additional risk factors.

2. World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization; 2020. Recommendations for older adults include regular aerobic activity, muscle-strengthening activity involving major muscle groups at least twice weekly, and multicomponent activity emphasizing functional balance and strength.

3. World Health Organization. Physical Activity and Sedentary Behaviour: A Brief to Support Older People. Geneva: World Health Organization; 2022. Summarizes recommendations intended to support physical activity, functional ability, fall prevention, and healthy aging among older adults.