The Best Exercises to Do While Waiting in Airports

7 August 2025

Ever found yourself stuck in an airport for hours, waiting for your next flight? Whether it's a long layover or a pesky delay, sitting around can make you feel sluggish and restless. But guess what? You don’t have to just sit there scrolling endlessly on your phone!

Instead, why not use this time to sneak in a little exercise? Airports are massive, and with a little creativity, they can turn into your personal fitness space. So, if you’re looking for easy and effective ways to stay active before takeoff, here are some of the best exercises to do while waiting in airports.

Why Exercise at the Airport?

You might be thinking, "Why would I want to work out in the airport?" Well, sitting for long periods—on flights or in terminals—can lead to stiffness, poor circulation, and even that dreaded post-flight bloating. Exercising helps:

- Improve blood circulation
- Reduce stress and anxiety
- Keep you energized for your journey
- Prevent stiffness and cramps
- Pass the time productively

So instead of letting layovers drain you, use them to get your body moving!

1. Walking & Power Walking

This one’s a no-brainer. Airports are practically designed for walking—with their long terminal halls and endless corridors. Instead of sitting, take a brisk walk around your terminal.

How to Do It:

- Walk at a moderate pace, keeping a steady rhythm.
- If you want more of a challenge, pick up the speed for some power walking.
- Take the stairs instead of escalators to engage your legs even more.
- Carry your luggage while walking to add a little resistance training.

Not only does this keep your circulation flowing, but it also gives you a chance to explore the airport!

2. Stair Climbing

If you really want to get your heart rate up, find a staircase and start climbing. It’s one of the best cardio workouts and engages multiple muscle groups at once.

How to Do It:

- Walk up and down the stairs for a few minutes.
- For an extra burn, take two steps at a time.
- Skip the escalators completely—your legs will thank you later!

Bonus tip: If you’re carrying a backpack, stair climbing doubles as resistance training!

3. Calf Raises

Long flights can lead to swollen ankles and stiff legs due to poor circulation. Calf raises are an easy and subtle way to prevent that.

How to Do It:

- Stand straight with your feet hip-width apart.
- Slowly rise onto the balls of your feet, hold for a second, then lower back down.
- Repeat 15-20 times.

Want to make it harder? Try doing them on one leg at a time!

The best part? You can do these while waiting in line at security or the boarding gate without drawing too much attention.

4. Squats

Squats are a powerhouse move that strengthens your legs and glutes while improving mobility—perfect for long-haul travelers.

How to Do It:

- Stand with your feet shoulder-width apart.
- Lower your body as if you’re sitting in an invisible chair, keeping your chest lifted.
- Push through your heels to return to standing.
- Repeat 10-15 times.

If you have carry-on luggage, hold onto the handle for balance.

Sure, you might get a few curious glances, but who cares? You’re staying fit while they’re sitting stiff!

5. Lunges

Lunges are another killer leg workout, and they don’t require much space. They’re great for improving balance and flexibility, which can really help after hours of sitting.

How to Do It:

- Step one foot forward, lowering your hips until both knees form 90-degree angles.
- Push back to the starting position and switch legs.
- Do 10-12 reps per leg.

Want to make it extra challenging? Hold your carry-on while lunging for added resistance.

6. Shoulder Rolls & Neck Stretches

Ever noticed how your neck and shoulders get stiff while traveling? That’s because we tend to hunch over when using our phones or carrying bags. Shoulder rolls and neck stretches can help relieve tension.

How to Do It:

- Roll your shoulders forward and backward 10 times each.
- Tilt your head side to side, stretching your neck.
- Gently look left and right, holding each position for a few seconds.

These are super simple to do while waiting at the gate or sitting in a lounge.

7. Seated Leg Lifts

If you’re already sitting down and don’t feel like standing up, seated leg lifts can help keep your legs active without leaving your chair.

How to Do It:

- Sit upright with both feet flat on the ground.
- Lift one leg straight out and hold for a few seconds.
- Slowly lower it back down and switch legs.
- Repeat 10-15 times per leg.

This keeps your legs engaged and prevents stiffness without anyone even noticing!

8. Wall Sit

Looking for a discreet but killer leg workout? Wall sits are the answer. They strengthen your thighs, glutes, and core while improving endurance.

How to Do It:

- Find a wall and lean against it.
- Slide down until your knees are at a 90-degree angle.
- Hold the position for 30-60 seconds.

Feel the burn? Yep, that means it’s working!

9. Arm Circles

No gym? No problem! Arm circles are a great way to keep your upper body engaged without any equipment.

How to Do It:

- Extend your arms out to the sides.
- Rotate them in small circles forward for 15 seconds.
- Switch and rotate them backward for another 15 seconds.
- Repeat 2-3 times.

It may look easy, but after a minute, you’ll definitely feel those shoulders firing up!

10. Deep Breathing & Stretching

Last but not least, don’t forget to stretch and breathe. Traveling can be stressful, and a few deep breaths can do wonders for calming your mind.

How to Do It:

- Inhale deeply through your nose, filling your lungs.
- Hold for a few seconds, then exhale slowly through your mouth.
- Combine this with light stretching—reach for the sky, touch your toes, and twist side to side.

Stretching keeps your body flexible and helps shake off that travel stiffness.

Quick Travel Workout Routine

If you want a structured routine, try this quick, 10-minute airport workout:

1. Power Walk – 3 minutes
2. Calf Raises – 20 reps
3. Squats – 15 reps
4. Lunges – 10 reps per leg
5. Arm Circles – 30 seconds forward, 30 seconds backward
6. Wall Sit – 30 seconds
7. Deep Breathing & Stretching – 2 minutes

This will leave you feeling refreshed and ready for the journey ahead!

Final Thoughts

Airports don’t have to be boring or exhausting. Instead of sitting around, use your waiting time to move, stretch, and stay active. Not only will these exercises make your flight more comfortable, but they’ll also help you arrive at your destination feeling refreshed and energized.

So next time you're waiting at an airport, ditch the aimless scrolling and get moving! After all, why waste time when you can make the most of it?