South Africa

Inflight Workout

Foot Pumps

Keeping your feet on the floor, first raise your toes and then your heels. Repeat 10 times. Whenever possible during the flight, stand up and slowly raise both heels off the floor so you are on tiptoe.

Knee Lifts

Raise leg towards chest with knee bent, contracting thigh muscle. Repeat 20 times for each leg. Alternatively, lift knee towards chest and clasp hands around knee. Hold for 15 seconds. Slowly release leg. Repeat 10 times.

Neck Roll

Relax shoulders. Tilt head toward shoulder, roll head forwards and back. Hold each position for 5 seconds. Complete 5 repetitions.

Forward Flex

Place feet on floor and contract stomach. Slowly bend forward, moving your hands down your legs towards your ankles. Hold the lowest position for 15 seconds. Slowly move upright.

Shoulder Roll

Using a gentle, circular motion, roll shoulders forwards, upwards, backwards and downwards. Keep the motion going for 15 repetitions.

Ankle Circles

Elevate feet from floor. Simultaneously rotate one foot clockwise and the other counter-clockwise. Reverse and repeat for 15 seconds in each direction.