Flying and sitting down for a long stretch of time can put a considerable strain on your body. If you want to arrive at your holiday destination feeling fit, there are a number of things you can do to make your flight as comfortable as possible.

Nutrition and hydration

To start off, avoid large, heavy meals that make you feel full and bloated during the flight. Instead, choose light meals that give you enough energy. It’s also important to stay hydrated, as flying can dehydrate your body. Avoid alcoholic or caffeinated beverages, such as beer, coffee or cola. Drink water or juice instead.

Tip: always bring an empty drinking bottle that you can refill after security control. In this way, you will always have water on hand.

In-flight exercises

To prevent stiff muscles, you can do some simple in-flight exercises. In this way, your flight will become more comfortable and you will arrive at your holiday destination feeling much fitter.

The revolver Lift both feet off the floor and rotate them in circles: five times clockwise and five times anti-clockwise.

The cuddle Hold your left shoulder with your right hand, while placing your left hand on your right elbow. Hold for 15 seconds, then change arms. Repeat twice.

Knee lifts While keeping your knee bent, raise your leg while tensing your thigh muscle. Repeat 10-15 times, alternating legs.

The ballerina Keep your heels on the floor and bring your toes up as far as possible. Then pull your heels up while keeping your toes on the floor. Repeat 5 times.

Shrug Keep your arms still and roll your shoulders forward and then backward. Repeat 5 times.

Arm bends Start with your elbows on the armrests and your hands pointed forward so that your lower and upper arms make a 90-degree angle. Take turns moving your left and then your right hand toward your chest and back. Continue for 30 seconds.

Knees up Lean slightly forward. Lift one knee and clasp it with both hands. Then pull your knee toward your chest. Change legs and repeat twice.

Back stretch Keep both feet on the floor, pull your abdomen in, and slowly move your hands down your legs to your ankles. Hold for 15 seconds, before slowly sitting back up.

Upper-body stretch Stretch both arms over your head. With your right hand, grab your left wrist and gently pull it to the right. Hold for 15 seconds and change arms.

Neck roll Lower your right ear to your right shoulder as far as possible. Then roll your head to the front and then to your left shoulder. Hold each position for 5 seconds and repeat 10 times.

Walk around Try to stand up regularly or to walk down the aisle during the flight. In this way, you can stretch your legs.