Jetfit – A flightplan for your health

We live in a world that is becoming not only more and more dynamic every day, but also connected and without borders. People have been reaching higher in every aspect of their lives and weather on business or for leisure, the population in general is travelling much more often nowadays. However, what most people don´t know is that when flying for periods of 4 hours or longer and not taking proper care, there may be dangerous consequences to their health, putting their lives at risk sometimes.

The main reason for that is the fact that people spend most of the flight in the same position. As well as that, there are physiological changes due to low atmospheric pressure in the cabin, low oxygen saturation in the blood and low humidity inside the plane. Not even healthy passengers are free from these dangers. In fact, several researches have shown that people with pre-existing diseases or risk factors like hypertension, cardiac diseases, pregnancy, sedentary lifestyle, advanced age, smoking habit, diabetes, overweight, cancer, hormone replacement therapy, use of oral contraceptives, vericose veins, thrombophilia and personal or family history of DVT are particularly at risk. Also, handicapped people, those who have undergone surgery recently and people who have suffered any injuries that require immobilization are likely to develop complications due to long distance flights.
People with these conditions should always consult with their physician before flying. It is essential to be well informed about the possible complications that may occur and how simple routine changes may help avoid a number of mishaps during a long flight.

But don´t panic! Jetfit has been created to help you!

We are a digital platform designed not only to inform passengers but also to provide safe movement strategies to be executed on every flight that takes 4 hours or longer. Every 2, 3 or 4 hours, for 5 minutes, passengers can access tips and orientations, created by qualified professionals in order to minimize possible unwanted consequences not only during the flight, but during the whole trip as well.

The best part is that there is no disadvantage for the airline or any inconvenience for the other passengers.

Acess the Jetfit Exercises now

Check our guidelines and make a FLIGHT PLAN FOR YOUR HEALTH!

Important information

  • Over-the-counter sleep medications keep you immobile for hours and make you involuntarily drop your head to an unsuitable position, close to the chest. This will invariably cause pains in your back, neck, arms, etc.
  • A great number of passengers report swellings and many of them say that it is impossible to put on their shoes when they arrive. People who have a tendency to fluid retention and swellings should be extra careful during lengthy flights since their legs remain in the same position for a long time, which reduces the venous return. Apart fom the extremely important exercises which we offer, some attention should be given to clothes which should be large and comfortable. Tight clothes like jeans, for example, compress the legs excessively.
  • Drinking lots of water, having light eating habits, consuming food without much salt, wearing comfortable sneakers and compression stockings are also very useful strategies.
  • The worst scenery would be the notorious “Economy Class Syndrome”: hundreds of studies show that people flying for long hours (4 hours or more) experiencing extended immobility have 2 to 4 times more chances to suffer some thrombotic episode, which wouldn´t be necessarily symptomatic and could appear one month after the trip.
  • Besides the immobility, other factors contribute to this kind of event, such as reduced atmospheric presure on the plane, a decrease of the saturation of oxygen in the blood and low humidity, which can lead to dehydration, making the blood more viscous. The most important risk factors for this condition to happen are: family or personal history of DVT (Deep Vein Thrombosis), cardiovascular diseases, recent surgery or trauma, hormone replacement, obesity, cancer, pregnancy, varicose veins, smoking.
  • Access our E-book and find more details of how our help can be important to you. And remember that before you think of travelling, you should contact your doctor to have a checkup in order to enjoy a safe and relaxing trip. This way, you can always fly higher and longer! Let´s spread this idea. Join us in this awareness campaign!

Each exercise must be executed with the least disturbance to other passengers, respecting the space of those next to you.

Follow instructions to fasten your seatbelt when indicated by the captain or the flight attendants, during turbulences, take off and landing.

Refrain from doing any exercises that cause you pain or may inconvenience other passengers due to lack of space.

The flight crew is not prepared to answer any questions or assist you with any of the exercises proposed by JETFIT.

Always avoid any kind of noise during overnight flights.


1. Sitting or standing, with your feet parallel and slightly apart, place one of your hands on your knee, raise your other arm and incline your body sideways.

Repeat to the other side.

2. Sitting or standing, with your feet parallel and slightly apart, place one of your arms folded behind your head and support your elbow with your other hand.

Hold your position for 20 to 30 seconds and switch sides.

3. Sitting or standing, with your feet parallel and slightly apart, interlace your fingers and stretch your arms over your head, with the palms of your hands facing upwards.

Hold your position for 20 to 30 seconds.

4. Sitting or standing, with your feet parallel and slhightly apart, raise both your arms above your head, reaching up and to the sides, intensifying the stretching.

Hold your position for 20 to 30 seconds.

5. Sitting or standing, with your feet parallel and slightly apart, fold one arm over your chest, turn your head looking over the shoulder of the stretched arm, place your hand on your elbow and push.

Hold your position for 20 to 30 seconds and switch sides.

6. Standing on your toes, with your feet parallel and your legs straight, raise your arms over your head, stretching as far as possible.

Repeat 3 times.

7. Remain seated and pull your head to the side.

Hold your position for 20 to 30 seconds and switch sides.

8. Take a deep breath and as you release the air, turn your torso to the side. You may intensify this movement by holding onto the back of your seat with your right hand, while resting your left hand on your opposite knee. Hold your position for 20 seconds, keeping your hips in place, your back aligned and looking over your shoulders. Keep your shoulders open while returning to your original position.

9. Look up, stretching the front part of your neck and hold for 20 seconds. Then, look down stretching the back part of your neck.

10. Place your hands behind your head and push your elbows back slowly.

Hold your position for 20 seconds.


1. Make rounded movements with your feet, turnind around your ankles clockwise (Figure 1) and then counter – clockwise (Figure 2), do it 20 times in each direction.

PS1: If you have enough room, raise your feet (without touching the ground), with your legs stretched out.

PS2: If you are short of space, repeat the same circular movement, resting only your heels on the ground. Next, rest only your toes.

2. Place your right hand on the back of your neck. Open your chest and place your other hand on your leg on the same side, moving crossways, touching your left knee with your right elbow.

Repeat 15 times and switch sides.

3.Place your heels on the floor and raise your toes pointing up as high as you can.

Return to the original position.

Repeat 20 times.

4. Raise one of your thighs and return to the original position.

Repeat 20 to 30 times and switch sides.

5. Place a pillow or cushion between your legs or knees and press 20 times or hold preassure for 20 seconds.10 times.

6. Relax your shoulders, move your head back and forward, holding each position for 5 seconds.

Repeat 5 times.

7. Place your toes on the ground and raise your heels as far as you can. Then, bring them back down.

Repeat 15 to 20 times.

8. Place your feet flat on the ground, raise your toes and bring them back down, contracting them and arching the sole of your feet.

Repeat 15 times.

9. Join the palms of your hands on your chest and press one against the other for 5 seconds.

Repeat 5 times.

10. Place your hands behind your head and open your chest. Take a deep breath and then release the air, bending your neck and torso towards your belly button.

Repeat 10 times.


Drag to the side and see the stretches


Drag to the side and see the stretches

Register in our list and board in this flight plan!

Exclusive and first-hand content for registered users.