Exercise on the plane

Have you ever been on a long flight and felt frustrated because you could not physically move around, making you experience a loss of blood circulation? Could there be a way to increase circulation, and get a workout whilst you are confined to small spaces? The answer is yes! There are many exercises that require very little space that can not only increase your blood circulation, but also improve your state of mind. Below are a few examples of exercises that work different muscle groups while stuck in confined spaces.



One of the best leg exercises that require little space is squats. The standard squat technique is simply bending your legs and straightening them with a straight back perpendicular to the ground. If you are looking for a more intense version try the pistol squat that requires you to squat with one leg whilst the other is straight in front, off the ground.


Standard squat
Pistol squat


Exercising arms are hard to perform in small spaces, because exercises, such as push ups, requires a large space. One exercise, however, that works the arms is sprinting on the spot, using only your arms. Stand with your feet shoulder width apart, rapidly exchange your arms as if sprinting.

Sprinting technique


Exercising the core in a confined space is also difficult to accomplish as there is little room to lie flat for crunches, for example. The best exercise that requires little room is “high knees”, this mainly uses your lower core muscles.

High knees

Below is an example routine that uses all the above exercises. This routine should be done every 1 or 2 hours.

  1. 20 x squats
  2. 2 x 20 second sprint
  3. 20 x high knees

Next time when you are uncomfortable because the lack of circulation on a plane, find your nearest toilet and start working those lazy muscles.

So too, must we not become lazy in our lives as this will lead to poverty(health and fitness) (Proverbs 10:4).

Lazy hands make for poverty, but diligent hands bring wealth.



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