Move More, Travel Better: Easy Tips to Stay Active on the Go 

From planes and trains to long road trips in a car, travel usually comes with one unavoidable thing: a lot of sitting. And while your vacation may be relaxing, your body might disagree. Research shows sitting for more than four hours at a time can lead to stiffness, tight hips, joint, back and neck pain, poor circulation, muscle fatigue, and decreased mobility — not exactly the dream start to your trip. 

The good news? Your body loves movement, and a few simple exercises before, during, and after travel can help you arrive feeling way more refreshed and ready for adventure. As a travel physical therapist, Kelsi Chazin, PT, DPT, BRM knows firsthand how tough long flights and road trips can be on the body — and she’s sharing some easy ways to keep moving while you travel. 

BEFORE YOU GO 

Waiting at your airport gate? Try not to camp out in the chair just yet. Once you board, you’ll already be sitting for hours, so this is the perfect time to sneak in some movement. Walk the terminal, take the long route to your gate, or get a few light exercises in before takeoff. Not only can this help reduce stiffness and improve circulation, but it can also help burn off some of that pre-travel stress and restless energy.  

No room to walk? Traveling by car or train instead? Try these quick standing exercises before long periods of sitting: 

• Body Weight Squats – Wake up your legs and loosen stiff hips.  
• Standing Marches – Get the blood flowing and your body moving.  
• Calf Raises – Great for circulation and keeping your legs from feeling heavy or tight.  
• Arm Circles – Loosen up the shoulders and upper back to help reduce upper body tension 

DURING TRAVEL 

Fun fact: research shows that just five minutes of walking every 30 minutes can help counteract the effects of prolonged sitting. While that’s not always possible mid-flight or during a packed car ride, seated movement still helps. Small movements can go a long way in reducing stiffness, fatigue, cramping, and that “I need to unfold myself” feeling when you finally stand up. 

Try these easy seated exercises while traveling: 

• Heel/Toe Rocking – Alternate lifting your toes and heels for one minute to keep circulation moving.  
• Shoulder Rolls – Roll your shoulders forward and backward to ease neck and upper back tension.  
• Alternating Knee Extensions – Straighten one leg at a time to wake up tired legs and reduce stiffness.  

AFTER YOU ARRIVE 

Made it to your destination but feeling stiff and sluggish? Your best move is… movement. Repeat a few of the same exercises from before your trip and head out for a walk. It’s a great way to loosen up, boost energy, and start exploring your new surroundings. 

BONUS TRAVEL TIPS 

• On road trips, use every gas, snack, or bathroom stop as an excuse to stretch and walk around.  
• Skip the airport shuttle when you can and take the scenic walk to your gate.  
• Hydrate, hydrate, hydrate — your muscles and joints will thank you later.  

A little movement during travel can make a huge difference in how you feel when you arrive. Your vacation should start when you get there — not after your body recovers from the trip!