Excited about going on a trip or adventure? Traveling can be exhilarating, but getting to your destination often involves long periods of standing or sitting. All this inactivity can leave you achy or sore.

Here are some exercises you can do while standing in long lines at the airport:  

Calf raises: Stand with feet apart and come up onto balls of feet and slowly lower heels to the floor, keeping your weight centered. Repeat 8 to 15 times.

Alternating calf raises: Stand with feet apart and come up onto balls of feet. Lower one heel to the floor while keeping the other heel raised. Alternately press one heel up as the other heel comes down to the floor. Repeat 8 to 15 times.

Roll down: Bring your chin to the chest and slowly roll down, one vertebrae at a time, arms hanging towards the floor, with your spine flexed forward. Slightly bend the knees and roll up, stacking one vertebrae at a time. Repeat 2 to 3 times.

 If you absolutely must sit, and cannot get up and move around (during departures, arrivals and turbulence) there are some seated exercises you can do to help relieve aching muscles:

 Figure-four stretch: Place one ankle on top of the opposite knee. Hinge forward at hips, keeping the spine neutral. Hold for 15 to 30 seconds. Repeat on the other side. You will feel a stretch on the outside of your hip.

Neck stretch: With chin slightly tucked, let your right ear drop toward your right shoulder. Hold the stretch for 15 to 30 seconds, letting the weight of the head stretch the left side of your neck. Release and repeat on the left side. Repeat as often as needed throughout the flight, since this exercise requires no extra room to accomplish.

Ankle circles: Sitting with feet apart, lift the right foot off the ground and circle the foot 15 times to the right and then 15 times to the left. Repeat with the left side.

Once you're free to move around, walk down the aisle to a bathroom, raise your arms over your head and drop them down to your sides and walk slowly back to your seat.

Do you have any survival tips for staying comfortable while travelling?

Tags:Aging Parents Boomers Exercise Traveling with aging parents

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Sibyl Adams, Seniority Matters’ featured fitness blogger, has spent three decades in the health and fitness field. She began competing in local body building events in 1980, and by 1983, she was second in her weight class in the International Arm Wresting Championships in San Jose, Costa Rica. Sibyl remained active in the body-building scene for more than a decade, while also teaching aerobics and running races. She retired from body building in 1990, but continued running competitively until 2004, when she suffered an ankle injury.

Today, Sibyl works full-time as a personal fitness trainer and is president of her own company, A Personal Touch Fitness. She is a certified Reiki master, a National Council on Strength and Fitness (NCSF) Certified Trainer, and is currently pursuing a certification in yoga. She enjoys swimming, power-walking and playing with her grandchildren.

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