Tag: sitting too long

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

 

How To Avoid Back Pain From Sitting Too Much

Preventing Back Pain

 

In today’s information age we seem to find ourselves sitting for longer periods of time than ever before. While there are many conveniences and high levels of productivity associated with all the technology, the down side is many Americans have become more sedentary.

Long periods of sitting cause certain muscles to overwork,and in some cases to shorten which can lead to tight muscles and back pain. The good news is there are some basic steps you can take to avoid the stiffness and back pain you feel when sitting for too long.

The Most Important Step to Avoid Back Pain

 

The most important step is to make sure that you do not sit for longer than an hour at a time. If you know you can get engrossed in your work, then consider using a timer on your desk — or an app to remind you to stand up and move around.

Once you are standing you’ll be tempted to round the back to stretch it.  However, you want to do the opposite.

Use this simple exercise to avoid back pain.

 

1) Take your elbows to your side and squeeze your shoulder blades together attempting to touch your elbows together behind you. Notice I said attempt. You will not be able to touch them.

2) Once you have brought the elbows back, hold them in place and push them down toward your back pockets. Do this 3-5 times.

After you have finished the exercise, move around.  Get a drink of water. If you have other safe stretches that you know, do them. Just remember to move every hour!

Go ahead and fidget!

 

Did you know that fidgeting is good for you? Fidgeting used to be frowned upon and considered a bad habit. However, research has shown that fidgeters burn an additional 350 calories per day. If you are fidgeting you are moving. So, as long as it is appropriate, fidget away!

Even if you get up every hour and like to fidget, sitting can take it’s toll on the body.  I recommend my clients get a massage every two to four weeks from a massage therapist that is knowledgeable in trigger point therapy.  Check with your insurance company because it may be covered under your health plan.

If your schedule or budget does not allow a massage frequently, the next best thing is “The Trigger Point Therapy Workbook” by Clair Davies.  This book is designed for the patient/client, and it teaches simple step by step techniques for self massage. I recommend this book to all of my clients and use it in my daily fitness practice.

These tips will help you move more, stay healthier, and avoid back pain.  Please let me know if you have any questions. I’m here to help!

Blessings!

Jennifer