Anyone who's travelled on a long-haul flight will be well aware of the stiffness, fatigue and poor circulation that can occur, potentially spoiling the beginning of your getaway. And this is especially true for older travellers.

With this in mind, Inspiring Vacations has partnered with Melbourne-based Pilates instructor Brittany Tatterson to share some movements anyone can do while still on their flight. She explained: "Seated movements every 30 to 60 minutes are ideal, with the opportunity to stand and walk every one to two hours where possible. Many people wait until they already feel stiff, but by that point the body has already tightened and circulation has slowed."

"The good news is you don't need to stand in the aisle or take up extra space. The most effective movements are often the smallest and can be done entirely within your seat."

The first movement Brittany recommends is gently rocking your pelvis forward and backwards, as this can help activate your core and take pressure off your lower back.

"You can also keep your toes on the floor and slowly lift your heels up and down to encourage circulation through the legs, which is particularly important on long-haul flights," Brittany added.

"Breathing is another big one. Inhaling through your nose and allowing your ribs to expand, then exhaling slowly, can help improve both your breathing and overall energy levels."

She adds that even small movements of the neck, such as simple nods, turns, and light tilts, can release tension that builds up from screen time and poor posture.

While just squeezing and releasing your glutes can help support your pelvis and reduce strain on the lower back without anyone around you noticing.

While these movements are essential for a comfortable experience, Brittany stresses that they should be done at the expense of the comfort of others.

"Move slowly and mindfully; there's no rush. Slower movement is not only more considerate, it's actually more effective for the body," she says. "The key is to keep everything small and controlled, staying within your own space wherever possible."

• Keep movements small and within your seat space


• Avoid wide arm stretches or anything intrusive


• Move during quieter moments, not meal service


• Only walk the aisle when it's clear