Corendon Airlines aims to make healthy living an integral part of the travel experience through its new Fit&Fly YouTube video series, developed in collaboration with internationally renowned fitness trainer Noyan Dülek. The series is designed to encourage travellers to feel better and stay active while flying, as Corendon Airlines continues to create experiences that add value to every stage of the journey.

Combining his academic background in sports sciences with more than 25 years of industry experience, Dülek has created a ‘7-Minute Seated Circulation and Posture Exercise Series’ that can be safely and easily performed in an aircraft seat, without disturbing other passengers.

Bringing movement to the skies

Remaining immobile for long periods during a flight causes blood circulation to slow down and leaves muscles passive. This can lead to swelling, stiffness, fatigue in the legs, and general physical discomfort. The human body is designed for movement; when movement stops, circulation slows down. Even small, controlled movements performed within the limited space of an aircraft cabin can support blood circulation and stimulate lymphatic flow and reduce muscle stiffness and tension in the back, neck, and shoulders.

To help counter the effects of prolonged inactivity, the Fit&Fly video series includes a variety of short exercise routines for neck and shoulder relief, posture and spinal mobility, active blood circulation, lower-body and leg circulation support, and to alleviate jetlag.

Examples of Noyan Dülek’s in-flight exercises – repeat each exercise 20 times

For neck and shoulder relief:

1. Place your hands on your chest and take a deep breath in and out
2. Exhale as you lift your head, then back down
3. Lift your shoulders and exhale while lowering them, then circle your shoulders backwards in a circular motion, and then forwards
4. Hold your shoulder and turn your head toward the other shoulder – repeat on both sides
5. Join your palms together, then open and close your elbows
6. Lift your arms one at a time and stretch
7. Make fists with your hands and rotate them forward and then backwards. Join your palms together and move your hands backwards and forwards, and repeat – up and down from your chest
8.  Reach each hand forward toward the seat in front of you, then back
9.  Press your hands together at chest height and push them down between your knees and back
10. Place both hands on your forehead and slowly bend forward in your seat, and then back

Leg and foot relief:

1. Raise your knees up and down about 5 cm for 3 seconds, one at a time, with a hand pressed on each knee
2. Touch your knees together and back, then repeat while pushing against the outside of your knees
3. Lift each knee 5-10 cm and touch it with your opposite hand. Repeat on the other side
4. Lift up each leg 5-10 cm in turn while pressing down on your knees
5. Lift your left toes and pivot from your heel to move your foot to the left and back. Repeat on the right foot, then repeat at a quicker pace
6. Placing your feet on tiptoes, tap your feet quickly forward and back
7. With your left foot, take small, quick steps to the left and back, then repeat on the right foot
8. Raise your heels up and down for up to 3 seconds, then repeat, lifting your toes up and down
9. Tap your heel, then toe on the ground, individually, then both together at the same time, then alternately
10. Raise each foot of the ground in turn and draw a circle with your foot, rotating to the right and then to the left
11. Lift and lower the toes of both feet, then hold the raised position for three seconds, then repeat at a faster pace
12. Keeping your toes on the ground, bring your heels together and apart, repeat, but holding the position for two seconds
13. Lift your left foot 5 cm, move it to the left, touch your toes on the floor, then slide it back to the right and lower it.

Repeat with your left foot.

W: Corendon Airlines