Birds are not heavy, they have thin bones and their feathers have adapted to improve lift and lower drag. This results in a great glide ratio. If you watch birds fly, you’ll see just how impressive their gliding time is.
Birds have fairly strong muscles controlling their wings. Their pectoral/chest muscles are massive relative to the rest of their muscles. This is necessary for both panic flights when predators are nearby, and to help long distance flights.
Migratory birds like Geese also do not fly non-stop, they take frequent breaks.
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