/cloudfront-us-east-1.images.arcpublishing.com/pmn/QQF76WNIHRAETF5DOIF3BWGLCA.jpg "Four exercises to prevent blood clots")
A blood clot, when the blood thickens to a jelly-like consistency, is a natural part of healing when you cut yourself. But it can also be life-threatening if it forms inside the body, where it can slow or even stop blood flow.
Dangerous clots form for many reasons, including conditions like cancer and diabetes, obesity, smoking, and age. But one of the most preventable reasons for clots is inactivity.
That’s why hospital patients are given leg wraps that inflate and deflate to stimulate blood flow, and are encouraged to get up and walk around if they can.
It’s also why travelers on long flights should wear compression stockings and try to walk around the plane when allowed. Similarly, car travelers should stop periodically for walks.
But even healthy people who don’t travel can be at risk of blood clots if they spend hours in front of Netflix or video games without getting up to walk and stretch.
Here are warning signs of blood clots and simple exercises to help prevent them.
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Swelling, cramping, pain, discoloration, or warmth in a leg or arm can be a sign of a blood clot known as DVT (deep vein thrombosis).
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Headaches, seizures, and confusion can indicate a loss of circulation to the brain.
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Sudden, severe chest pain could indicate a pulmonary embolism or a heart attack, depending on where the pain is.
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Labored breathing and a fast pulse can indicate a clot in a lung or heart.
Immediate medical attention is crucial, so if you suspect a clot, seek help immediately at the nearest emergency room or call 911.
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Once you’ve had one clot, you’re vulnerable to another, so carefully follow your provider’s instructions about medications, diet, and exercise.
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Exercise at least 15 to 30 minutes a day, eat a healthy diet, try to lose weight if you need to, and drink plenty of water.
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Take short breaks from your desk work or from the couch to move. You should get up at least every two hours. If you have stairs, go up one flight and down two or three times. Do a minute of jumping jacks to get your heart rate and circulation up. Have a glass of water and then get back to work refreshed.
On long car rides, try stopping every 60 to 90 minutes to walk or do these three exercises to stimulate circulation in your feet, hands, lower back, and lower legs. Legroom being what it is, you may not be able to do it all on a plane or train, but see what works for you.
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Sit tall and extend both feet, a few inches off the floor. Extend both arms in front of you and keep them at shoulder height. Rotate your feet and hands 20 reps to the left, then repeat to the right.
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Next, point your toes toward the floor, and then flex your ankles. At the same time, make a fist with each hand and stick your fingers out as if you were throwing something, repeating 20 times.
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Finish by leaning over and massaging your lower legs for a minute.
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Extra Movement: Sit on the edge of your seat, or even in bed if you’re recovering from a long illness, and “march” in place to improve blood flow, build strength, and lubricate your hips. The impact of your feet on the ground will stimulate blood flow to your feet.
Yvonne Ferguson Hardin (“Fergie”) is the owner of Fergie’s Instructional Training FIT in Germantown and specializes in helping older adults maintain and improve wellness.
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