Fitting exercise into a busy schedule is never easy, and it's even harder when your routine gets upended by a business or personal trip. Fortunately, there are plenty of ways to stay in shape when you’re on the go—even crammed into an economy seat on a plane. These six simple stretching and strengthening exercises will increase blood flow and help keep muscles flexible. You can repeat them as often as you like. (They also work for train travel.)
Torso stretches. While sitting, grasp your left shoulder with your right hand. Twist your torso gently to the left and stretch. Repeat on the other side.
Back stretches.While sitting, bend at the waist. Let your arms dangle below your knees. Concentrate on relaxing your shoulders and back.
Neck stretches.Relax your shoulders. Then gently tilt your head toward your left shoulder. Hold the stretch. Then repeat on the other side.
Calf stretches. When the seatbelt sign is off, stand next to your seat. Raise up on both toes to stretch your calves and ankles. Lower your feet to the floor and then repeat.
Hamstring stretches. During bathroom breaks, take a few minutes to bend gently at your waist to stretch your hamstrings.
Squats. To build leg strength while on the plane, hold on to the side of your seat for balance; bend both knees and squat down. Hold the position for a beat and then straighten up.