Keep Moving While You"re Flying
As spring begins to bloom and summer approaches, many of my clients are setting out on vacations which entail long flights or car trips.
I have been reminding them about the importance of getting up and moving their bodies while in transit.
Extended periods of inactivity can lead to deep vein thrombosis (DVT), a condition in which a blood clot develops in a deep vein, most often in the lower leg or thigh.
If the clot loosens and travels to a vital organ it can lead to serious complications, and even death.
The good news is that you can prevent DVT by simply moving around and stretching.
I can't over-emphasize the importance of getting up and stretching your legs EVERY HOUR if you are on a long flight, and if you are driving a long distance, make sure you stop every few hours and get out to stretch.
The following are a few exercises you can do on a plane, train, bus, or car (as long as you're not the pilot or driver) to help prevent DVT and to help you feel better when your trip is over! If you're traveling with someone else, partner up to keep each other on track.
If you tend to fall asleep on flights, ask the flight attendant to wake you up for drink service and then use that as an opportunity to stretch.
Try to do these exercises every hour.
Knee Raise: With your hands on your armrests, slowly lift one knee at a time.
Hold for a few seconds.
Do this 10 times.
Knee to Chest: Hold your right knee and bring it up toward your chest.
Hold in that position for around 15 seconds.
Repeat with your left leg.
Do this 10 times.
Leg March: While seated, contract your thigh muscles and march in place.
Do this for 30-60 seconds.
Ankle Rotation: Lift your foot, point your toes outward and rotate your foot in a circular motion.
Do this for around 15 seconds and then rotate the other way.
Repeat with the opposite foot.
Foot Lift Toes and Heels: With your heels on the floor, lift the front of your foot and point upward as high as possible.
Put both feet flat on the floor and with the balls of your feet touching the floor, lift your heels as high as possible.
Do this for 30 seconds.
Back Arch: Slowly arch your torso backward while moving your shoulders forward.
Slowly arch your torso forward while moving your shoulders backward.
This is a good exercise to relieve lower back pain.
Shoulder Rolls: Bring your shoulders forward, up, slowly back, down, and then together, with your shoulder blades toward the spine.
Hold your shoulders at the end position for a few seconds before starting a second roll.
These exercises are also very helpful if you are sedentary for long periods of time at work.
I wish you all safe, relaxing and wonderful trips and hope that if you hear of anyone looking to become healthier and stronger that you will recommend me! Stay Fit, Be Well, Jill Jupiter
I have been reminding them about the importance of getting up and moving their bodies while in transit.
Extended periods of inactivity can lead to deep vein thrombosis (DVT), a condition in which a blood clot develops in a deep vein, most often in the lower leg or thigh.
If the clot loosens and travels to a vital organ it can lead to serious complications, and even death.
The good news is that you can prevent DVT by simply moving around and stretching.
I can't over-emphasize the importance of getting up and stretching your legs EVERY HOUR if you are on a long flight, and if you are driving a long distance, make sure you stop every few hours and get out to stretch.
The following are a few exercises you can do on a plane, train, bus, or car (as long as you're not the pilot or driver) to help prevent DVT and to help you feel better when your trip is over! If you're traveling with someone else, partner up to keep each other on track.
If you tend to fall asleep on flights, ask the flight attendant to wake you up for drink service and then use that as an opportunity to stretch.
Try to do these exercises every hour.
Knee Raise: With your hands on your armrests, slowly lift one knee at a time.
Hold for a few seconds.
Do this 10 times.
Knee to Chest: Hold your right knee and bring it up toward your chest.
Hold in that position for around 15 seconds.
Repeat with your left leg.
Do this 10 times.
Leg March: While seated, contract your thigh muscles and march in place.
Do this for 30-60 seconds.
Ankle Rotation: Lift your foot, point your toes outward and rotate your foot in a circular motion.
Do this for around 15 seconds and then rotate the other way.
Repeat with the opposite foot.
Foot Lift Toes and Heels: With your heels on the floor, lift the front of your foot and point upward as high as possible.
Put both feet flat on the floor and with the balls of your feet touching the floor, lift your heels as high as possible.
Do this for 30 seconds.
Back Arch: Slowly arch your torso backward while moving your shoulders forward.
Slowly arch your torso forward while moving your shoulders backward.
This is a good exercise to relieve lower back pain.
Shoulder Rolls: Bring your shoulders forward, up, slowly back, down, and then together, with your shoulder blades toward the spine.
Hold your shoulders at the end position for a few seconds before starting a second roll.
These exercises are also very helpful if you are sedentary for long periods of time at work.
I wish you all safe, relaxing and wonderful trips and hope that if you hear of anyone looking to become healthier and stronger that you will recommend me! Stay Fit, Be Well, Jill Jupiter
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