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

My Twelve Favorite Fitness and Healthy Lifestyle Gifts

Fitness Gifts - shutterstock_220126093

Need clever gifts for the people on your list that are interested in health and fitness but not sure what to buy?  No worries! I’m here to help.

There are so many products available these days it can be almost overwhelming.  So to to keep things simple for you, I’ve made a list of my twelve favorite fitness and health-conscious gifts available this holiday season.

  1. Foam Roller.  It’s hard to go wrong with a tool that can be used for self-massage, strength training, and stability work all in one neat little foam cylinder.  These are available on Amazon’s website or you can find them at online fitness stores like Power Systems.  I recommend purchasing the 36″ long by 6″ round because it is the most versatile. $18-$20

    AmazonBasics high-density foam roller

    Photo courtesy of Amazon.com

  2. The Roller8.  This massage tool was developed by athletes and can tackle those hard to reach areas of the lower body more effectively than the foam roller.  It’s like having your own in-home sports massage tool.  The cost is $119 and the company has generously offered a discount of 10% off and free shipping to any of my clients.  Use the promo code r8boulder.

    ROLL Recovery R8 Massage Roller

    Photo courtesy of rollrecovery.com

  3. TRX Suspension Training System.  This training tool has become a staple in the fitness world due to its effectiveness and the simple fact that you can use it anywhere.  You can use it to stretch, build strength, increase endurance, improve stability, and develop a great looking physique.  The TRX is suitable for beginner to advanced levels of fitness.  The list price is $199.95 but since I’m a certified TRX trainer the company allows me to share a direct link with you that offers a $45 discount.  Whoo-hoo!  Click here for the discounted link.

    TRX HOME Suspension Trainer

    Photo courtesy of trxtraining.com

  4. Gliding Discs.   The gliding discs are simple equipment that offer a powerful workout.  I use them in my private training sessions with clients and I always have a pair of gliders with me whenever I travel.   You can purchase the gliders with a workout video on Amazon for $22.95.  gliding disc
  5. Gift Cards.  Gift cards for stores that sell active wear, cooking supplies, specialty groceries, and outdoor gear are all great presents for the active and/or nutrition-conscious person on your list.
  6. Sports-related gift certificates.   A gift certificate for lessons to try a new activity or sport that someone has expressed interest in is super thoughtful and it could be the encouragement that helps them get started.  If they already have a favorite sport, a gift certificate for usage fees, passes, supplies, or gear is a big hit as well.
  7. Fitness Tracker.  For the techie people on your list  consider an activity monitor or fitness tracker.  If you’re not sure which one to purchase, a recent study published in Medicine & Science in Sports & Exercise shared that the Fitbit Flex $90 and the Nike +Fuelband SE $65-$400 proved to be the most accurate.
  8. Fitness, Cooking, or Healthy Living Magazines.  A subscription to a magazine is a simple and budget-friendly gift that keeps on giving all year long.  Before giving this type of gift make sure you have confirmed that your recipient has expressed an interest in “light” cooking magazines or magazines that feature health and weight loss.  I’ve seen this well-meaning gift taken the wrong way before.  The last thing you want is to offend the person you sent a gift to.
  9. The Hydro Flask.  This is a Stainless Steel BPA-free Water Bottle and Beer Growler. Yes, you read that right. It was designed for beer and beer drinkers are serious about keeping their product cold. 🙂 Liquids stay cold for up to 24 hours and hot for up to 6 hours. Hydro Flask donates 5% back to a charity of your choice. Love it!  It’s $33.95 for a 32-oz. bottle and available on Amazon.
  10. Music.  Gift cards or memberships to music sites like iTunes or Pandora are a nice way to help the exerciser on your list stay motivated by freshening up their playlist.
  11. Ready-made meals.  Who wouldn’t want fresh meals delivered to their doorstep? It’s the next best thing to a personal chef and giving it as a gift could  shoot you up into rockstar status. Munchery gets good reviews and they offer a wide variety of well-balanced and healthy meals.  You can place your order the same day you’d like it delivered.  Bonus!

If the person on your list loves to cook but could do without the shopping, check out companies like Blue Apron and Hello Fresh.  They’ll send out pre-planned meals along with all of the ingredients and their easy-to-follow recipes.

12.  Healthy Snacks.  I remember finding nuts and fruit (along with some toys) in my stocking on Christmas morning when I was a little girl.  Personally, I still look at fruits and nuts as treats and I’m guessing many others do as well or they wouldn’t be such a huge seller during the holiday season.  I recommend sending nuts if you are not sure the fruit will be consumed right away.  If you do decide to send fruit, the Harry & David pears from Oregon are famous  and delicious.

Enjoy your shopping and holiday season!

With love,
Jennifer Ledford

 

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