While waiting to catch a flight I found a productive way to waste my time, below is a guide to avoid fatigue and cramped conditions during a long flight.
1 - Ankle Circles: Lift your feet off the floor and twirl your feet as if you’re drawing circles with your toes. Continue this for 15 seconds, then reverse direction. Repeat as desired
2 - Foot Pumps: Keep your heels on the floor and lift the front of your feet toward you as high as possible. Hold for a second or two, then flatten your feet and lift your heels as high as possible, keeping the balls of your feet on the floor. Continue for 30 seconds, and repeat as desired.
3 - Knee Lifts: Keeping your leg bent, lift your knee up to your chest. Bring back to normal position and repeat with your other leg. Repeat 20 to 30 times for each leg.
4 - Shoulder Roll: Lift your shoulders upward, then pull them backward, downward, and forward, creating a gentle circular motion. Continue for 30 seconds. Then reverse direction if desired.
5 - Arm Curl: Start with arms on chair rests, bent at a 90-degree angle. Raise one hand up to your chest and back down. Alternate hands and continue for 30 seconds. Repeat as desired.
1 – Try keeping you feet elevated, maybe rest your feet on your carry on luggage?
2 – Walk to the rest room and back if you have an opportunity inside the cabin
3 – Drink fluids, water is the best to avoid dehydration
4 – While you are at the terminal walk about 20 minutes before you board.