Long flights are always an anticipation of vacation, relaxation, and discoveries. But for the body, spending many hours in one position becomes a challenge. When you decide to buy tickets from Moscow to Rome or plan a trip, choosing tickets from St. Petersburg to Sochi, it's important to think not only about movies for the journey but also about your well-being.

The main problem in the sky is the so-called 'economy class syndrome'. Due to immobility, low pressure, and dry air, blood stagnates in the leg veins. This can lead not only to common swelling, but also to more serious consequences for blood vessels. To exit the plane with a light step, it's worth preparing in advance.

Why are compression stockings needed?

You've probably noticed that after a flight, your favorite sneakers feel a bit tight. Compression stockings help lymph circulate correctly, so you can avoid severe swelling. Compression supports the vein walls and prevents them from expanding under pressure changes. With them, your legs get much less tired and don't 'ache' after landing, even if you've spent eight hours in your seat.

Many mistakenly believe that compression hosiery is only for those who have already encountered varicose veins. In fact, on a plane, it's an essential part of your wardrobe for anyone whose flight lasts longer than three hours.

Such socks or stockings create precisely calculated pressure on different parts of the leg: maximum around the ankle and gradually decreasing towards the knee. This literally 'pushes' blood upwards, towards the heart, helping the veins cope with the load under conditions of physical inactivity.

Tip: choose Class 1 compression garments (preventive). If you have chronic vascular diseases, it's best to consult a doctor in advance. You should put on the stockings at home, in the morning, before you get to the airport, spend time in all the queues, and your legs have already started to feel heavy.

Exercises in your seat

Even if you're wearing the best stockings, the benefit of movement hasn't been canceled. You don't have to walk through the narrow aisles of the cabin, bumping into other passengers' elbows, to stretch your legs. There are several exercises you can do discreetly, right in your seat.

Heel-to-toe roll

Place your feet flat on the floor. Alternately and forcefully lift your heels off the floor, resting on your toes, and then, conversely, pull your toes towards you, pressing your heels firmly. Repeat 20-30 times. This simple action activates the 'muscle pump' of the lower leg.

Foot rotations

Extend your legs slightly forward under the seat in front. Lift your feet and rotate them first clockwise, then counter-clockwise. This will relieve tension from the ankle joint.

Toe clenches

Imagine trying to pick up a pencil from the floor with your toes. Clench them tightly, hold for 3 seconds, and relax. Repeat 15 times for each leg.

'Bicycle' on minimal effort

Lift one leg and make small circular movements with your knee. This improves blood flow in the hip joint, which suffers the most from prolonged sitting.

Thigh tension

While sitting in your seat, strongly tense your thigh and gluteal muscles for 5 seconds, then relax. Repeat 10 times. This will help maintain overall vascular tone in the lower body.

How else can you help yourself?

Compression stockings and discreet exercises are not your only allies on the journey. Firstly, drink more water: the dry cabin air thickens the blood. It's better to abstain from coffee – it contributes to swelling. Don't cross your legs: this posture compresses the veins behind the knees, completely blocking normal blood flow.

Exhausted all options? Now, take a short walk to the back of the plane and back. Just be polite and don't disturb other passengers.

Taking care of yourself during a flight is a guarantee that your vacation will start with pleasant walks, not with a feeling of fatigue!