Deep vein thrombosis, or DVT, causes clots to form in your legs. The condition sometimes occurs during air travel, especially on long flights, because of lack of movement in your legs as you sit. In some cases, the clot travels to the lungs, causing a pulmonary embolism. Plane travel limits movement, but incorporating leg exercises during the flight reduces your risk for clots.
Walking
When possible, get up out of your seat and walk around the plane. This helps improve your circulation and reduces any restriction that may occur in the veins while seated. Get up every hour or two to walk up and down the aisles, particularly on a long flight. Even walking to the airplane bathroom and back is an option for getting your blood moving. While you're waiting in line for the bathroom do a few squats or raise and lower your legs by bending at the knee.
Heel and Toe Raises
If you cannot get out of your seat due to turbulence or other reasons, move your legs and ankles around as much as possible while sitting down. This move also works between your walking stints to further encourage circulation in the lower extremities. With your feet flat on the floor, slowly raise your heels up off the floor. Repeat this move eight to 12 times. Get the other end of your feet moving by keeping the heels on the ground and lifting the toes.
Ankle Circles
Another simple move while in flight to improve leg circulation is to perform ankle circles. Lift one of your feet slightly off of the floor. Rotate the foot at the ankle clockwise for five to 10 rotations. Rotate the ankle the opposite direction for another five to 10 rotations. Lower the foot and raise the other foot off of the ground, repeating the clockwise and counterclockwise movements. This move keeps your ankles loose and incorporates the calf muscles in the movement to encourage circulation.
Leg Movements
Leg movements while seated also can improve circulation. March your feet up and down as you sit in your seat. Raise your knees up as high as you feel comfortable doing. If possible, pull the knee toward your chest. Repeat the knee lifts eight to 10 times, alternating sides so both legs benefit from the improved circulation.
