Many of us are seemingly always traveling for business or pleasure. While the rewards are often great, some of the costs are hard to identify. Not having access to a regular gym or spending time commuting on restrictive airlines can really take a toll on your physique. However, I’ve come up with a few solid tips to give your body something to do on those long flights across the United States.

While these exercises and tips won’t help you build muscle mass while flying, they will provide a variety of fitness benefits. First, exercising while flying increases blood circulation and prevents cramping and soreness from developing over inactivity in confined spaces. Second, these exercises CAN give muscles an added bit of activity to help maintain and stay toned and lean. Remember that the time spent flying across the United States just twice a month adds up to ten, 1-hour gym sessions. That’s a lot of sedentary time that could be spent toning and maintaining your muscle mass.

Hand-grips can be a great way to exercise while being confined to a minimal airplane seat. However most people don’t carry a hand-grip with them … but luckily you don’t need to. If you play tennis or racquetball at the hotel, pop a ball into your carry-on. Otherwise, just ball up a change of socks. The point is to alternate squeezing it in each hand until your hands and arms begin to feel tired. This exercise will encourage blood flow even in cramped space and works your forearms.

Another easy exercise is to plant the balls of your feet on the floor in front of you with your carry-on or laptop bag resting on your legs. Lift your legs with your calves and hold for 8 seconds. Repeat. This exercise will encourage the blood circulation in your legs and help prevent Charley-horses and other leg cramps. Another great leg exercise is to alternate the part of your foot that is resting on the floor. Switch from the ball to the heel, and lift your feet up, holding for at least 8 seconds to stretch and exercise your calf muscles. There is also an easy way to work your trapezius and other back muscles. Simply pull your shoulders up to your ears, push backwards and rotate back the resting position. This simple motion can greatly work out the back and postural muscles that are otherwise dormant. Don’t forget, when the seatbelt signs are turned off and the aisles are clear of flight attendants – take a walk down the plane and do lunges.

While getting some exercise in is important, equally important is putting healthy foods into your body while on a plane. Airline snacks are typically high-calorie and low in nutritional content; you are much better off taking your own. Giving your body quality low-fat protein is a great way to temper your appetite and give your muscles the nutrients they need to fight back cramps and soreness. Sine can an airline will give you water, I recommend bringing powdered whey protein on flights. It is easy to mix in with water and isn’t prohibited according to the TSA. Drinking the protein will help you curb your appetite and avoid those salty, sugary peanuts and cookies.

Don’t let your physique take a hit just because you end up on an airplane too much – take advantage of that time to stay fit and healthy.