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Space ship: First class on Qantas offers extra room to stretch -- but in-flight exercises work in any seat.

By Mark Chesnut

Air New Zealand’s new in-flight safety video has attracted a lot of attention since its debut this year, thanks to the star turn of fitness guru Richard Simmons. But you don’t need advice from a 1980s celebrity to stay fit while flying. The airlines themselves have been showing passengers how to do it for years — so whether you’re heading out on a long-distance business trip, a Europe vacation or a Hawaii vacation, there are steps you can take to arrive fresher.

Flip toward the back of many in-flight magazines, and you’ll find suggestions about how to stay healthy and comfortable during long flights. Brazil-based TAM Airlines, for example, has a health section in its TAM Nas Nuvens magazine, written by Dr. Marco Cantero, who serves as the company’s health, work and environmental safety manager. His exercise suggestions can be performed while seated or standing, so as to comply with the “fasten seat belts” sign.

Carriers including United Airlines, Qantas and Virgin Atlantic — and even tiny Air Kiribati, the national carrier of the Republic of Kiribati, an island in the Pacific Ocean — allow passengers to practice long before they’ve boarded; they all post inflight health tips online.

Taking into account the best advice from a variety of airlines, here are five tried-and-true ways to stay in shape during long flights:

• Drink lots of liquids — especially water — and use skin moisturizer to counter the effects of dry cabin air.
• Eat light meals and drink coffee, tea and alcohol in moderation.
• When possible, walk around the cabin to improve circulation.
• Do in-seat stretching and exercises that focus on the neck, shoulders, legs and feet.
• Wear loose-fitting clothing to allow for better circulation and overall comfort.

Let’s face it. Sitting on a plane for several hours isn’t as healthy as a workout at a hotel gym. But with a strategic approach, you might feel a whole lot better.

Mark Chesnut is a travel writer, editor and publisher of LatinFlyer.com, which focuses on business and leisure travel to Latin America.

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Mark Chesnut

Mark Chesnut

Mark Chesnut is a travel writer, editor and photographer. He's written for Fodor's, the Huffington Post, the Miami Herald, Travel Weekly, various inflight magazines and the New York Times best-seller "1,000 Places To See Before You Die." He also operates a travel blog, LatinFlyer.com, which focuses on travel to Latin America. Find more from Mark on Twitter @munderamedia and Instagram @mundera

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