Flying for 19 hours between Singapore and New York City sounds like a test of endurance—especially in economy seating. But as someone who has an unbroken streak of 1,671 consecutive days of 1 hour workouts, I had no intention of letting this long-haul flight stop me. On all my long flights, I manage to sneak in workouts at my home, at the airport before boarding, and on the plane. Here’s how I turned premium economy space into a mobile gym. Also included are some insights from my recent experiences at the World Economic Forum’s YGL summit—and my encounter with an inspiring world leader.
1,671 consecutive days of 1 hour or more of daily workouts. This count represents the number of consecutive days of 1 hour workouts, not the total hours nor the number of workouts.
The Flight, Meeting World Leaders, and the Challenge
The plan was simple: spend the next 19 hours not only surviving the flight but thriving in it. The context? I had just wrapped up the World Economic Forum’s YGL & Alumni Summit in Singapore, where along with leaders from various fields from across the globe, I met Prime Minister Lawrence Wong of Singapore .
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Fun fact: Prime Minister Wong, known for his down-to-earth style, recently flew economy class himself , demonstrating that leadership is as much about humility as it is about influence.
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Inspired by this, I figured: If a prime minister can fly coach, surely I can turn a premium economy seat into a pop-up gym. The challenge was clear—how could I stick to my hour-a-day workout streak without looking ridiculous or, worse, alarming my fellow passengers? Luckily, the seat next to me was unoccupied this time. Also, by the way, flying Singapore Airlines is a delightful experience.
Creative In-Flight Workouts
Seated Exercise: Core Work and Calf Pumps
- Core Crunches: Seated upright, I engaged my abs, holding each crunch for 10 seconds. It’s like doing crunches, only more subtle. Trust me, no one even noticed.
- Toe Taps: Alternating fast toe taps under the seat kept blood circulating. The flight attendants likely thought I was just really into the music playing in my headphones.
Aisle Action: Squats and Lunges (Timing is Everything)
- Airplane Squats & Lunges: Every trip to the lavatory was an opportunity—10 squats right in front of the restroom. Call it “squat while you wait.” Timing was critical; no one wants to perform lunges during turbulence.
- Isometric Wall Sit: Leaning against the wall, I held squat positions for 30 seconds. I felt accomplished, and nobody questioned it.
Resistance Bands and a Massage Gun: The Secret Weapons
I travel with lightweight resistance bands, which fit snugly into my carry-on. During quieter moments of the flight, I:
- Did Overhead Presses: Anchoring the band under my feet.
- Leg Abductions: To engage my glutes, making the most of every available inch of legroom.
Stretching Without Alarming Fellow Passengers
Staying limber is key on long flights. I did Yoga on my seat (ok, this earned a couple of curious glances) I alternated between:
- Hamstring Stretches: Reaching for my toes in the seat.
- Neck Rolls and Shoulder Shrugs: These doubled as stress relief after reading through some WEF conference notes.
Hydration, Recovery, and Humor: Essential Parts of the Plan
I sipped water throughout to stay hydrated and wore compression socks to prevent swelling. Breathwork exercises like box breathing kept my mind focused—because, let’s face it, staying calm while contorting yourself in economy seating is a workout in itself.
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On my way in, I had also worked out at Newark Airport before my flight to Singapore . The airport session was my second workout of the day: on days involving many hours of sitting, make it a goal to exercise multiple times and exceed my 1 hour daily, aiming for at least 90 minutes, preferably 2 hours. Sharing kept me accountable, reinforcing that the streak wasn’t just about fitness but about commitment and consistency.
During this flight, I also had a mini Fascia Massage Gun that I received during an executive briefing at the Amazon AWS offices in Singapore. It came in handy for muscle relief during the long hours. Big shoutout to fellow YGL Dr. Eleni Dimokidis and her colleagues at AWS for the informative briefing on Generative AI , health care technology, and Amazon Leadership Principles they hosted for us after the YGL summit.Their thoughtful gift of the massage gun was the perfect companion for such a long journey!
The Takeaway: It’s About Adaptability
Prime Minister Wong’s economy-class flight reminded me that flexibility—both physical and mental—is essential. Whether it’s leading a nation or sticking to a fitness streak at 30,000 feet, the key is to make it work with what you’ve got. This flight was more than just a journey home—it was an exercise in creativity, discipline, and maybe a little humor. And now I can say with certainty: Yes, you can get a serious workout done on a 19-hour flight—and you don’t need a gym, just a bit of imagination.
Daily workouts have not only kept me fit but have also improved my physical and mental health to the point that I can comfortably endure even a 19-hour flight in an economy class seat without feeling stiff or fatigued.
Stay committed, stay active, and above all—stay out of the way of the beverage cart! Safe travels, and happy flying!
This reflects both the importance of daily discipline and the joy of adapting to circumstances—an ethos I live by. For those curious about my fitness journey, you can read this Men’s Health Article . The streak continues, one flight at a time!
P.S. I wrote this blog post during the flight too. On flights this long, I prioritize sleep, exercise, distraction free writing, and reading books.