If you are getting stuck sitting for a long time during working from home, these 8 simple exercises can enhance blood circulation, lowering the chances of deep vein thrombosis.
Exercise 1: Ankle rotation
Raise your feet slightly off the floor. With your toes upward, rotate the ankles clockwise slowly and hold for a few seconds then return to starting position and repeat 10 times. After that, rotate the ankles anti-clockwise slowly and hold for a few seconds then return to starting position and repeat 10 times.
Exercise 2: Forefoot rising and hind foot rising
Putting both feet on the floor. Rise the forefoot up while the rear foot remains touching the floor and hold for 5 seconds. After that, slowly point the toes toward the floor. Lift the sole up, hold for 5 seconds. Repeat 10 times for each foot.
Exercise 3: Knee uplifting
Putting both feet on the floor. Slightly lift the knee up and hold for 5 seconds. Repeat 10 times/ each knee.
Exercise 4: Neck rotation
Slightly turn your neck clock-wise 10 times and anti-clockwise 10 times, alternately.
Exercise 5: Shoulder rotation
Rotate the shoulders forward 10 times and then backward 10 times.
Exercise 6: Hand and finger flicking
Flick hands and fingers 10-20 seconds each time, repeat as needed.
Exercise 7: Arm stretching
Bring two arms overhead with two hands joining together. Stretch arms upwards with palms pointing forward and hold for 5 seconds. Then Stretch arms upward with palms pointing upward and hold for 5 seconds. Repeat alternately for 10 times.
Exercise 8: Walking
Instead of being deskbound, take a regular break by moving or walking for toilets or drinking water is recommended.
Sedentary lifestyles while COVID-19 restrictions are imposed often provide an associative risk of conditions such as deep vein thrombosis. To avoid such extreme consequence, people need to ensure they take direct action and pursue healthy habits to incorporate more activity into their daily routines. Simple exercises can be easily conducted anywhere, allowing more efficient blood flow and lowered the risk of blood clot formation. Nevertheless, if warning signs of deep vein thrombosis exhibit, e.g. leg pain especially in the calf, swelling or a feeling of warmth in the affected leg and skin discoloration, immediate medical assistance provided by the expert vascular specialist must be sought.
