This practical course helps travellers keep their feet, ankles and lower legs moving before, during and after a long-haul flight. It includes simple, equipment-free movements that can be completed while seated, along with an optional routine using compact foot health tools for more targeted foot and ankle work. Travellers are also encouraged to get up and walk along the aisle at least every two hours, whenever it is safe and the seatbelt sign is off. After landing, a gentle reset routine helps restore movement through the feet, calves, hips and lower body. Together, the three routines provide practical ways to break up extended periods of sitting and support mobility and comfort throughout the journey.