Category: Exercise

Five Ways To Increase Circulation While Traveling

 

shutterstock_226319200 - Increase Circulation Curing Holiday Travel

The next two weeks are some of the most popular travel dates of the year and travel can include a lot of inactive time.   Whether you are traveling by car, bus, train, or plane, sitting for long periods of time is hard to avoid.

Our bodies aren’t real crazy about sitting for long periods of time.  Sitting for too long can affect the blood circulation in your legs. In some cases, it can lead to a blood clot in the legs — also known as deep vein thrombosis (DVT). This can be life-threatening if it goes untreated. So if you know you will be sitting for long periods of time, it’s important you know how to increase circulation in your legs to avoid DVT entirely!

HERE’S FIVE SIMPLE TIPS TO HELP INCREASE CIRCULATION WHILE SITTING:

1) Compression stockings.

Unlike traditional dress or athletic stockings and socks, compression stockings use stronger elastics to create significant pressure on the legs, ankles and feet. Compression stockings are tightest at the ankles and gradually become less constrictive towards the knees and thighs. By compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower circulatory channels. As a result, the arterial pressure is increased, which causes more blood to return to the heart and less blood to pool in the feet. (-courtesy of Wikipedia).

Compression stockings can be found on the web, at your local drug store, shoe stores, and athletic stores.

2) Stand up every chance you get.  If you are flying or using any other mode of transportation where it’s safe to stand up, make sure to get up every hour and move around a bit. If you’re driving, get out and move when taking breaks to eat or use the restroom. Every time you stop, take a moment to stand up and get your circulation going.

3) Move your feet. Place your feet flat on the floor and raise your heels until you are up on the balls of your feet. Then, lift your toes while keeping your heels on the floor. Do this 20 times and then repeat. You can do this exercise hourly.

4) Use the alphabet. Lift one foot off the floor by straightening your leg out in front of you. Rotate your ankle by drawing the alphabet with your toes. Do this twice with each ankle.  Make sure to keep your leg still and only move from the ankle.  This can be done hourly as well.

5) March in your seat. Sit on the edge of your seat and lift one foot off the ground with your knee bent. Alternate right and left in a marching pattern. Time yourself for 60 seconds and then repeat every hour.

The simple yet effective exercises above will help you increase circulation while sitting. It’s still best to stand and move as much as possible to keep your blood circulating. However, these tips can help when you find yourself sitting for longer periods of time.

May you have safe travel, a very Merry Christmas, and a Happy New Year!

With love,
Jennifer

A Simple Exercise To Strengthen and Tone Your Core

How To Perform An Elevated Bridge - Strengthen and Tone Your Core

Sometimes you need to get a little creative with your exercise routine.

In today’s video I share a simple exercise you can easily fit into your day that will help strengthen and tone your hamstrings, glutes, and abs. It requires no equipment and can be performed almost anywhere.

Use it at home, at the gym, at your office, in a hotel, or anywhere else you can think of.

Here’s to a fit and healthy holiday season.

Have great week!
Jennifer Ledford


 

How To Find Time To Exercise And Meal Plan

How To Find Time To Exercise And Meal Plan

I’ve been a personal trainer for over 26 years and one of the top issues I continue to help people with is finding time to exercise and/or meal plan.

The fitness and wellness industry has evolved in so many positive ways. Technology has allowed me to do things like help people exercise from home and shorten the time it takes to create a grocery list. However, no matter how “smart” technology gets or how streamlined the workouts can be, there are still only 24 hours in a day.

It’s no secret that life can be demanding and even a bit hectic at times. Our calendars can fill up quickly with daily responsibilities and meaningful events. Time is valuable and in order to maintain your fitness goals some of it should be spent doing the things that will help you stay healthy.

In order to set boundaries around the time that you put aside to take care of yourself, it may require you to say no from time to time. Saying no can be difficult for some people. Especially if you are someone who likes to do things like volunteer, socialize often, or work late hours.

In today’s video I give you some simple and extremely valuable tips on how to say no gracefully. This video may be one of the most important videos I’ve shared with you so far. Setting healthy boundaries with your time is about more than simply finding time to exercise, it’s about lowering stress in every area of your life.

A life based on serving others is what we should all shoot for. However, it’s important that you take care of yourself along the way. It’s much easier to serve others when we keep ourselves mentally, physically, and emotionally strong.

Enjoy the video and have a great week!

With love,
Jennifer Ledford