Squeeze in a Workout When You’re Stuck at the Airport
Flight delayed? Use the time wisely and healthfully. Here’s how to burn fat and build muscle while you wait to board. 

By Alyssa Shaffer

Summer may be made for travel, but it’s also made for some very unpredictable weather. Which, in turn, creates delays. Which means you may be stuck in the terminal. For hours. Sure, you could pull up a barstool, or hunt for food that doesn’t taste like Styrofoam, or thumb through paperbacks at the newsstand. Or you could embrace some simple movements to pass the time, and stay healthy  — and sane. 

Movement has been proven, time and time again, to be good for your mood, your heart, and your waistline, slashing your risk of chronic disease. And the payoff is major: People who are physically active live about seven years longer than those who are not.

And you don’t need a treadmill or a HIIT (High-Intensity Interval Training) class to reap the benefits. Research published in the journal Nature found that just three to four one-minute bursts of activity a day are linked to a 40% reduction in dying from any cause, and up to a 49% reduced risk of dying from heart disease.  

What does all that have to do with your airport delay? Simple: You can get in some good movement in the terminal, at the gate, and (when they do finally call your boarding group) even on the plane. 

Part 1: Cardio in the Terminal
Before we begin, some ground rules: If you are traveling with a companion, ask them to watch your carry-on so you have freedom to roam. If you are solo, keep it with you if it doesn’t impede your form (think of the extra weight you have to carry as added resistance), or just do the parts of this plan that are designed for being near the gate or on the plane. And of course, make sure you’re wearing comfortable shoes. 

Speed Intervals (5 to 15 minutes)
Use the length of the concourse to build in some walking intervals. Try a technique that runners love called fartleks, which is a Swedish term for “speed play.” Unlike traditional intervals, where you go hard for a set time or distance, things are a bit less structured with fartleks — making them perfect for busy airport stretches where you may have to navigate around small children and wheeled luggage. 

• Starting from your gate, walk toward the furthest end of the concourse, using other gates as guideposts. 
• Walk easy for the first few gates, then pick up the pace and walk as fast as you can for the next four to five gates. 
• Slow back down for the next two to three gates, then pick it up again. 
• Continue, alternating fast walking with moderate pace. Just turn around when you get to the end of the concourse and start back up again.

Tips: To help you walk faster, think about taking short, quick strides, pushing off the ball of your back foot to drive you forward. Stand tall and keep your elbows bent 90 degrees at your sides, pumping them front to back for momentum, with your shoulders relaxed.  

Stair Climbs (5 to 10 minutes)
This works best if your airport terminal has stairs. Climbing stairs is a great way to get your heart rate up in a hurry. In fact, a recent study found people who climb stairs often had a 24% reduced risk of dying from any cause and were 39% less likely to die from heart disease, compared to those who didn’t climb stairs. 

• Start by walking up and down the stairs a couple of times at an easy pace. 
• On the third set, start to use your arms for momentum and increase your speed slightly. Keep your return down the steps at an easy pace. 
• On the fourth set, go as fast as you safely can. Then return at an easy pace. You can also try skipping every other step instead of focusing on speed. 
• Repeat, alternating one stair climb easy, one moderate, and one fast, for as many times as you want. 

Tips: Lean forward from your hips slightly as you climb, keeping arms bent at sides. Try to gaze ahead of you, rather than down at the steps. Step up off the ball of each foot, landing on your entire foot with your knee slightly bent. 

Calisthenics (3 to 6 minutes)
If you can’t leave your luggage or just don’t want to wander too far from your gate, take a few minutes to do some calisthenics. 

• March in place: 1 minute 
• Modified jumping jack: Step one foot at a time out to the side while bringing hands over head. Step back and lower arms. Repeat with the other foot for 1 minute.
• Mountain climber: Place your hands on an empty chair seat. Alternate bringing one knee at a time toward your chest, moving as quickly as you can for 1 minute.

Tips: To avoid unwanted attention, find a relatively quiet place with some empty seats. Repeat the circuit one to two more times if you can.  

Part 2: Strength at the Gate
Once you’ve finished the cardio moves above, it’s time for some muscle-strengthening that will also boost your heart rate and even elevate your metabolism for a short time. No need for any special equipment — your bodyweight can provide all the resistance you need. 

• Bodyweight squats: Stand with feet hip-distance apart, elbows bent in front of you at chest height. Bend knees and sit back, as if sitting down into a chair, keeping your weight over your heels. Stand up and repeat for 10-15 reps. 
• Incline pushup: Stand in front of an empty seat, palms on the side edges of the seat. Walk your feet back until your body is in a straight line from head to heels. Lower chest toward seat, bending elbows out to sides and keeping abs and glutes tight. Straighten arms and repeat for 10-15 reps. 
• Trunk rotation: Stand with feet hip-distance apart, elbows bent in front of you at chest height. Twist from the torso, turning from one side to the other while keeping hips and lower body stationary. Repeat 10-15 times per side. 

Tip: Do each exercise set in the order given, taking minimal breaks between moves. Repeat the circuit one or two more times if you can.  

Part 3: Stretch on the Plane
Finally, you’re airborne! These three simple yoga stretches (you can do them in your seat) help relieve stiffness. While you’re at it, make sure you drink plenty of water. Use it as an excuse to walk to and from the restroom (when the seatbelt sign is off!). 

Eagle arms: Lift your arms in front of you and bring your left arm under the right arm. Bend your elbows and bring your forearms in front of you, letting your left fingers touch the palm of your right hand. Lift both elbows, feeling the stretch in your shoulder blades. Hold for 20-30 seconds. Unwrap your hands and repeat on the opposite side. 

Seated cat/cow: Sit up with your feet flat on the ground, hands on thighs. Inhale and arch your back, opening your chest and lifting your chin. Exhale and round your back, bringing your chin toward your chest. Repeat 10-12 times, breathing evenly throughout. 

Figure four: From your seat, lift your right leg and place your right ankle across your left thigh. (You can use your hands to get into this position.) From here, gently lean forward from your hips, feeling the stretch along the side of your right hip. Hold here for 20-30 seconds, breathing evenly. Switch legs and repeat. 

Obviously, flight delay times change. Airports are crowded. Not everyone feels comfortable exercising in public. But do what you can. Even embracing a few of these movements while you wait can have a meaningful — and healthy — impact.