Have you ever sat for so long that your feet start tingling and you feel your blood circulation slowing down? This often happens during extended periods of sitting, whether at work, during long car rides, or while traveling on planes or trains. Certain risk factors, including age, major trauma, obesity, and pregnancy, can increase the likelihood of developing deep vein thrombosis (DVT).
One quick and simple way to help prevent DVT and keep your blood flowing is walking. Every 1–2 hours, stand up and walk around for 3–5 minutes—or as long as your time and space allow. Avoid using escalators when you can take the stairs.
While sitting, try these exercises:
- Ankle circles: Rotate each ankle in both directions.
- Heel-to-toe stretch: Raise your heel while keeping your toes on the floor, then switch—heel on the floor, toes up. Repeat.
- Seated calf raises: Keep your toes on the floor and lift your heels. Hold for a few seconds and repeat.
- Knee-to-chest stretch: While seated, lift one knee toward your chest. Hold the stretch from your buttocks to your knee. Repeat with the other leg.
Doing these small stretches can help prevent blood clots that lead to swelling, pain, and redness in the affected area. You can also try yoga, cycling, or swimming—just start wherever you feel comfortable and build up gradually to support healthy circulation.
Maria Banks
Personal Trainer & Motivator
So Fit Club
200 N. Carroll St.
Reading, PA 19611
