Corendon Airlines aims to make healthy living an integral part of the travel experience through its new Fit&Fly YouTube video series, developed in collaboration with internationally renowned fitness trainer Noyan Dülek. The series is designed to encourage travellers to feel better and stay active while flying, as Corendon Airlines continues to create experiences that add value to every stage of the journey.
Combining his academic background in sports sciences with more than 25 years of industry experience, Dülek has created a ‘7-Minute Seated Circulation and Posture Exercise Series’ that can be safely and easily performed in an aircraft seat, without disturbing other passengers.
Bringing movement to the skies
Remaining immobile for long periods during a flight causes blood circulation to slow down and leaves muscles passive. This can lead to swelling, stiffness, fatigue in the legs, and general physical discomfort. The human body is designed for movement; when movement stops, circulation slows down. Even small, controlled movements performed within the limited space of an aircraft cabin can support blood circulation and stimulating lymphatic flow and reduce muscle stiffness and tension in the back, neck, and shoulders.
To help counter the effects of prolonged inactivity, the Fit&Fly video series includes a variety of short exercise routines for neck and shoulder relief, posture and spinal mobility, active blood circulation, lower-body and leg circulation support, and to alleviate jetlag.
The series can be viewed here: Fit&Fly
Examples of Noyan Dülek’s in-flight exercises – repeat each exercise 20 times
For neck and shoulder relief:
1. Place your hands on your chest and take a deep breath in and out
2. Exhale as your lift your head up, then back down
3. Lift your shoulders and exhale while lowering them, then circle your shoulders backward in a circular motion, and then forwards
4. Hold your shoulder and turn your head toward the other shoulder – repeat on both sides
5. Join your palms together, then open and close your elbows
6. Lift up your arms one at a time and stretch
7. Make fists with your hands and rotate them forwards and then backwards
8. Join your palms together and move your hands backwards and forwards, and repeat – up and down from your chest
9. Reach each hand forward toward the seat in front of you, then back
10. Press your hands together at chest height and push them down between your knees and back
11. Place both hands on your forehead and slowly bend forward in your seat and then back
Leg and foot relief:
12. Raise your knees up and down about 5cms for 3 seconds, one at a time, with a hand pressed on each knee
13. Touch your knees together and back, then repeat while pushing against the outside of your knees
14. Lift each knee 5-10cms and touch it with your opposite hand. Repeat on the other side
15. Lift up each leg 5-10cms in turn while pressing down on your knees
16. Lift your left toes and pivot from your heel to move your foot to the left and back. Repeat on the right foot, then repeat at a quicker pace
17. Placing your feet on tiptoes, tap your feet quickly forward and back
18. With your left foot take small quick steps to the left and back, then repeat on the right foot
19. Raise your heels up and down for up to 3 seconds then repeat, lifting your toes up and down
20. Tap your heel then toe on the ground, individually, then both together at the same time, then alternately
21. Raise each foot of the ground in turn and draw a circle with your foot, rotating to the right and then to the left
22. Lift and lower the toes of both feet, then hold the raised position for three seconds, then repeat at a faster pace
23. Keeping your toes on the ground, bring your heels together and apart, repeat but holding the position for two seconds
24. Lift your left foot 5 cm, move it to the left, touch your toes on the floor, then slide it back to the right and lower it. Repeat with your left foot.
Noyan Dülek is a Turkish fitness trainer, AFAA Group Fitness Representative, wellness entrepreneur and founder of NO1 Lifestyle. Born on 19 September 1973, he is best known as the founder of Ege Wellness and for his work in elite sports performance. He worked as a fitness coach with Turkish football clubs including Trabzonspor (2014–15) and Eskişehirspor (2016–17), helping support player conditioning and performance. More recently, he has gained wider public attention through social media content combining fitness, movement and dance.
