Every layover is a walk
Skip the moving walkway when you are not rushing. Fill the bottle after security. Stairs beat one more scroll in the holding pen.
- Ankle pumps and calf raises
- Shoulder rolls
- Stand during waiting
In the seat
Set a reminder if you disappear into a film.
Hotel reality
Fifteen minutes of sit-to-stands, wall push-ups, and a shower stretch is a session. The hotel gym can wait until you are not wrecked from the flight. Sleep on arrival beats a heroic workout that steals the next day.
Long-haul travelers at higher clot risk should follow clinician advice about movement and compression — this is not that prescription.
