- New research from Avanti Travel Insurance shows 8 in 10 Gen Z travellers would exercise in airports
- HYROX Elite athlete Michael Sandbach shares a 15-minute pre-flight workout to beat stiffness and fatigue
- Younger generations are also swapping pre-flight pints for kombucha and functional drinks
Airports are becoming wellness hubs as younger travellers swap pints for stretches, mobility routines, and functional beverages. New research from Avanti Travel Insurance highlights how Millennials and Gen Z are leading the shift, with almost eight in ten open to exercising in the terminal compared to just 31% of over-65s.
However, the appetite for fitness goes beyond a quick stretch. With the average traveller spending more than two hours at the airport before a flight, younger people are keen to put that time to good use. Three-quarters of 18–24s (74%) and four in five 25–34s (80%) say they would use a dedicated airport gym or fitness space if one existed. By contrast, only 26% of older travellers said the same.
Elite fitness coach Michael Sandbach, a leading HYROX athlete who secured second place in the Elite Men’s race at the 2024 HYROX World Championships in Nice, says this shift reflects a smarter approach to pre-flight health:
“It’s not just what happens in the gym that counts – it’s the other 165 hours a week that affect how your body feels. If you’re about to spend eight hours on a plane, getting your body moving beforehand makes all the difference to how you arrive.”
This trend isn’t just in surveys, it’s visible online too. Clips tagged #AirportWorkout and #AirportStretching have gone viral, attracting millions of views as travellers share squats, lunges and stretches in departure lounges with one traveller even turning the escalator into a Stairmaster.
The study also highlights a wider lifestyle shift with just 21% of 18–24s would opt for a beer, lager or cider in the airport, compared with 38% of 45–54s. A glass of wine shows a similar divide, with just 10% of younger travellers (18-24) opting for it versus 22% (45-54) among the older group.
Instead, many are choosing non-alcoholic alternatives, smoothies and functional drinks. More than half of 18–24s (51%) and 60% of 25–34s have tried kombucha, mushroom coffee or matcha, compared with just 38% of over-55s. Among those who use them, almost one in five reaches for them every time they travel.
As the peak summer travel comes to an end, and Brits look to farther-flung destinations for some winter sun, Micheal has created a 15-minute, equipment-free mobility workout designed specifically to be done at airports. The routine targets circulation, joint mobility and breathwork all achievable in a quiet corner of the terminal and helps the body prepare for long periods of sitting still.
The full Pre-Flight Plan is available below, for editorial use with credit.
1. Reset & breathe – 1 minute
- Stand tall, feet shoulder-width apart.
- Inhale through your nose as you reach both arms overhead.
- Exhale and fold forward, letting your arms hang.
Repeat for 5 slow breaths.
2. Neck & Shoulders – 1 minute
- Roll your shoulders forward and back, 5 times each way.
- Gently tilt your ear toward your shoulder, hold a few seconds each side.
- Finish with 5 chin tucks (draw your chin straight back, not down).
Repeat for 1 minute.
3. Standing Cat–Cow* – 1 minute
- Place hands on thighs, soften knees.
- Inhale: arch your back, lift your chest.
- Exhale: round your spine and tuck your chin.
Complete 8–10 smooth reps.
4. Hip Mobility – 2 minutes
- Big hip circles: 5 clockwise, 5 counterclockwise.
- Step into a lunge, place one hand on the floor, rotate the other arm to the ceiling. Switch sides,
3–4 reps each.
5. Hamstrings & Calves – 2 minutes
- From a forward fold, bend and straighten your knees 10 times.
- Rise tall and do 15–20 calf raises.
6. Ankles – 2 minutes
- Hands on wall or seat for balance.
- Rock your knee forward over your toes while keeping heel down, 8 reps each side.
- Finish with 10 ankle circles each way.
7. Dynamic Flow – 3–4 minutes
- Reverse lunge with overhead reach – 5 each leg.
- Standing figure-4 stretch – hold 20 sec each side.
- Torso rotations – arms out, rotate side to side, 10 each way.
Cycle through exercise twice
8. Walk & Reset – 1–2 minutes
- Take a slow walk, rolling through your feet.
- Shake arms and breathe deeply.
Michael finally adds: “Staying active at the airport can be a great way to pass the time and prepare your body before a flight. But it’s also important for travellers, particularly those with pre-existing medical conditions, to think ahead when it comes to their overall health.
When exercising it’s essential to know your limits and avoid overexerting yourself, but being prepared is just as important. Even seemingly minor conditions like asthma or back pain can become serious in the wrong circumstances. Investing in comprehensive medical travel insurance not only means you’re protected while you’re away but also gives you the confidence to stay active keeping your body in good condition.”