Also known as a deep vein thrombosis, blood clots usually occur in the lower leg, thigh or pelvis and can lead to a potentially fatal clot in the lungs called pulmonary embolism. Immobility, like sitting still for a prolonged period of time on an airplane, can increase a person’s risk of developing a blood clot. These simple seated exercises can help prevent blood clots from forming.
Move Those Legs
Exercise your legs while you’re sitting by raising and lowering your heels while keeping your toes on the floor. You can also raise and lower your toes while keeping your heels on the floor, and alternately tightening and relaxing your leg muscles. Rotate your ankles and move your knees in and out. Lift your feet and pretend to "walk" by moving your legs back and forth.
Twist and Stretch
Stretch your arms over your head and take several deep breaths to help improve circulation. With your arms overhead, grasp your wrists and twist left and right at the waist. Stretch your arms in front of you and make wide clapping movements. With your arms outstretched and palms up, clench and unclench your fists, then bend your elbows as if lifting weights.
Little Movements, Big Difference
Change your body position often, shifting your weight from one buttock to the other. If your seat has armrests, twist your shoulders left and right, and lift yourself up and down in the chair. Elevate your legs when possible and avoid crossing your legs, which cuts off circulation below the knee.
Things to Keep in Mind
Movement and circulation are key to preventing blood clots. When sitting for a long period of time, move as much as you can as often as possible. Exercise and stretch several times an hour. Avoid tight fitting clothing, smoking and alcohol, which impair circulation.
