Long flights can make people stiff and tired. This is especially true for older passengers.

A travel company and a Pilates teacher are showing simple exercises to do on a plane.

The teacher says to move every 30-60 minutes and walk every 1-2 hours if possible. Many people wait until they feel stiff.

You don't need to stand up or take extra space. Small movements in your seat are effective.

The first exercise is to gently move your pelvis forward and back to help your core and lower back.

Simple stretches help ease stress on the body during flights.

You can lift your heels up and down to help blood flow in your legs.

Breathing deeply can help your energy levels. Gentle neck movements can also help.

Clenching and releasing your glutes can help your pelvis and lower back.

These exercises are important, but don't disturb others around you.

Move slowly and be mindful of others. Slower movements are more effective and considerate.