Category: Exercise Routines

Two Exercises That Combat Aches and Pains

 
It seems that many of us are busier than ever and we spend more and more time using electronic devices, traveling in cars, and/or flying.

There are so many great things about technology and what it allows you to accomplish and enjoy. However, it can also cause you to spend long periods of time in less than optimal body positions. This repetitive stress can wreak havoc on your body and will often show up in the form of stiffness and/or pain.

Today I’m sharing a short exercise video with you. You’ll learn two simple exercises that can be performed almost anywhere to help you avoid tight muscles and maintain healthy posture.

After watching the video, leave yourself a note or set a timer to help remind you to do the exercises until it becomes as natural as brushing your teeth. Developing simple healthy habits that you can easily incorporate into your busy day is a key ingredient to staying healthy and fit for life!

If you have a question and/or fitness tip you’d like to share, click on the Facebook link here and leave a comment on my page. I’d love to hang out with you there!

Here’s the video below as well now.

Have a great week!

Jennifer Ledford

How To Increase Circulation While Sitting

Little Known Workout Routines to do While on the Road

The month of December is a big travel month for many people.  Whether you are traveling by car, bus, train, or plane, they can all require long periods of sitting.

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 thrombrosis (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!

Use these five simple tips to help increase circulation while sitting:

1)  Compressions 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!  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)  Use 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. Your legs can handle it!

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. 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 methods 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.

Have a tip on how to increase circulation while sitting that you’d like to share, or a question for me? Please leave a comment below. It’s always great to hear from you!

Blessings!

Jennifer