With holiday season in full swing, it is important to keep a few exercises in mind to practice during long-haul flights and stopovers, professionals say.

There are a number of potential risks when flying including dehydration, joint swelling and airborne diseases such as colds and more serious concerns; following a few simple pilates exercises can ease the stress of long distance travel and reduce the related health risks.

Michelle Scott, STOTT Pilates Instructor Trainer at Real Pilates says, “Sitting idol in cramped spaces can increase a number of health risks such as reduced circulation of arterial influx of fresh blood and venous outflow, bloating, blood clotting in the lower leg (Deep – Vein Thrombosis) and increase the risk of back injury.”

Here are five easy exercises for during a flight, by fitness experts from Real Pilates:

1) Seated leg lifts– From a neutral seated position, raise one knee towards your chest, enabling the lower back to slightly stretch and then place it back down. Repeat the same activity on the other side. Maintaining a constant circulation of blood through the joints minimises the risk of DVT and balancing abdominal engagement to support the spine.

2) Elevated elbow stretch– Raise both hands above the head, grasp the opposite elbow and pull it towards one side till you feel the stretch. Hold the pull for around 15 seconds and repeat the same with the other elbow.

3) Seated calf raises– Whilst seated upright, apply pressure to the balls of the feet and slightly raise both the heels off the floor. Slowly release the pressure whilst lowering the heels, this will help mobilise the ankle joint. Repeat 15 times to increase circulation and reduce swelling of the feet.

4) Contraction of abdominal muscles– Sitting up straight with the spine along the length of the chair, take a deep breath and contract the muscles by holding them for five seconds. Repeat about ten times, every couple of hours during long flights, to keep the abdominal muscle active and improve digestion.

5) Modified spine twist– Cross your arms over your chest. Take a gentle twist to one side, return to the centre. Keep your chin up and your spine neutral. This activates the spine in to rotation, ease tension in the back and shoulder girdle.

For more advice, visit Real Pilates located in Palm Strip Mall, Jumeirah and Jumeirah Lake Towers, ONE JLT, or visit real-pilates.com.