It can be tiring to fly for a long time. You stay in one place for a long time and don’t have much room to move. But a lot of people don’t know that staying still on a plane for too long can raise the risk of blood clots, which are also called deep vein thrombosis (DVT). The good news is that if you stretch for just two minutes every hour on a long flight, you may lower your risk of blood clots by up to 40%. This small habit can help keep you healthy and make your trip more pleasant.
Why Long Flights Raise the Chance of Blood Clots
When you sit still for a long time, your legs’ blood flow slows down. When blood doesn’t flow quickly, it can form clots. Most of the time, these clots form in the deep veins of the legs. Deep vein thrombosis (DVT) is the name for this condition.
Pulmonary embolism is a serious condition that can happen if a clot breaks free and travels to the lungs. This could kill you.
This risk goes up when you fly for a long time, especially if it’s more than four hours. Poor circulation is caused by the cramped seats, lack of legroom, and inability to move around. Not drinking enough water while flying can also make blood thicker, which makes the risk even higher.
Some people are more likely to get it. People who are overweight, pregnant, over 40, smoke, have had surgery recently, or have had blood clots in the past are all included in this group. But even healthy people can get blood clots from traveling if they sit still for too long.
Some common signs of DVT are:
- One leg is swollen.
- Pain or tenderness in the legs
- Skin in the affected area is warm.
- Skin that is red or a different color
It’s very important to take steps to avoid getting sick because symptoms may not show up right away.
How stretching for two minutes every hour can help
The good news is that it’s easy to stop blood clots from forming while traveling. Stretching for just two minutes every hour may lower your risk by about 40%, according to research. That’s a big benefit for so little work.
Stretching your legs makes the blood flow better. Your muscles help push blood back toward your heart when you move them. This stops blood from collecting in your lower legs.
You can do these simple stretches on a plane:
- Get up and walk down the aisle for a minute.
- While sitting, move your ankles in circles.
- Point and flex your toes over and over again.
- Stand up and lift your heels to gently stretch your calves.
- While sitting, bend and straighten your knees.
You don’t need to go to the gym or buy special equipment. Just moving around a little bit every day makes a big difference.
It also helps to:
- Make sure you drink enough water to stay hydrated.
- Don’t drink too much.
- Put on clothes that are loose.
- If you are at a higher risk, think about wearing compression stockings.
If you’re going to be on a long flight, remember this simple rule: get up and move every hour. If you need to, set a timer. Stretching for just two minutes can lower your risk of blood clots, improve your circulation, and make you feel less stiff and tired when you land.
Those two minutes are worth it for your health. Small, smart habits are the first step to safe travel.
