The aisle is clearly best, f. The middle seat is clearly the worst. If you've a strong bladder, the window seat's OK. It also gives you somewhere to rest your head when sleeping.
I have to get up regularly to get some feeling back in the legs and get the movement back in my dodgy knee. Aisle seat is the only option.
A middle seat on a long haul flight is grounds for immediate suicide as far as I am concerned.