There’s actually a cure for that hideous feeling you get after being on a plane for hours—it’s called exercise. ‘Even though having a workout is the last thing you feel like doing after a long flight, working up a sweat will increase circulation, boost your mood and re-energise you,’ says Marilyn Luscombe, the National Director of the Association of Personal Trainers in London. And, before you dismiss this as a load of rubbish, you should also know that exercise helps eliminate the build-up of toxins in muscles that may cause minor aches and pains. So, next time you find yourself exhausted by travelling, try this half-hour workout for an instant pick-me-up.

Choose one of the four cardiovascular exercises below:
20 minutes of walking or running at a moderate pace.
OR
20 minutes of lap swimming.
OR
20 minutes of cycling.
OR
30 minutes of circuit training with weight machines. Each machine will be labelled with the name of the appropriate exercise, and you should do two sets of 12 to 15 repetitions per exercise using a medium weight. For your lower body, start with leg presses, leg extensions and leg curls. Then, move on to bicep curls, tricep push-downs and chest flies. End with side and front lateral raises. If you have trouble completing a set, lighten your load.

Finish with 10 minutes of stretches. Do each stretch twice and hold it for 20 seconds.
Standing forward bend: Stand up straight, then slowly bend over, pulling your chest towards your legs and reaching your hands towards the ground. Grasp hold of your ankles and keep your knees slightly bent. Stand up slowly.
Calf stretches: Begin on all fours, then press your hands into the floor, lift up your hips towards the ceiling and straighten both of your legs. Press your left heel down towards the floor and bend your right leg so your heel comes up off the floor. Hold, then repeat bending the opposite leg.
Seated forward bend: Begin sitting on the floor, with your legs straight out in front of you. Slowly bend forward and reach your arms out towards your toes. Grasp your toes if possible.
Side twists: Lie face-up on the floor with your legs outstretched. Bend your left leg in towards your chest, keeping your right leg flat on the floor. Then, gently twist your hips so that your left knee comes across your body and over to your right side. Keep your left shoulder on the ground, and try touching the floor with your knee if possible. Then, stretch both of your arms out to side and turn your head to face your left hand. Hold, then repeat on the opposite side.