How and when to move during a long flight

The two-hour rule, with exceptions

The most common guideline is to get up every two hours or so during a long flight, walking for a few minutes along the aisle. When meal service, turbulence, or the seatbelt sign prevent getting up, moving feet and ankles while seated, flexing your toes back and forth, still keeps circulation active.

The right seat and natural opportunities to move

Choosing, when possible, an aisle seat makes it easier to get up without repeatedly disturbing neighbors, a detail worth considering already during booking on longer flights. Even the line for the restrooms, often seen as a nuisance, is a movement opportunity that fits in without needing separate planning.

A reminder for intercontinental flights

On longer flights, setting a phone reminder in airplane mode helps you not lose count of hours spent still, especially if you fall asleep. A polite nod to your seatmate, when you need to get up more often than usual, avoids any awkwardness and keeps a relaxed atmosphere for the entire leg.

If you're worried about losing track, set a silent alarm every two hours for the rest of the flight: it is more reliable than willpower alone, especially on night flights.