One study in particular, conducted by the University of Colorado Health Sciences Center, looked at a focus group of 36 men with sedentary lifestyles who ranged in weight from being “lean” to “obese.” This study aimed to measure the levels of a chemical in the body that dissolves blood clots, called tissue-type plasminogen activator (t-PA). At the beginning of the study, the obese men had on average 30 percent lower levels of this chemical in their bodies than lean men, meaning that they were at a significantly higher risk of developing a clot. However, throughout the course of the study, as the men developed more active lifestyle habits (in this case, walking 45 minutes a day, five days a week), the levels of t-PA in the obese men increased about 50 percent, putting them on equal risk footing with the lean men in the study.
Just as with this study, research has shown over and over that exercise - and performing certain specific exercises -- can lower your risk of developing blood clots, whether you lead an active day-to-day life or are confined for long hours to a desk, are bedridden or have limited mobility as a result of chronic disease, injury or other factors.
Among the exercises recommended for minimizing clot risk:
Low-Impact Exercises
Walking: Walking for 30-45 minutes a day, five days a week, can lower your risk of developing a life-threatening blood clot significantly. If you have been hospitalized and feel well enough, you should ask your nurse if you can take walks around the hospital ward or move from your bed to cross the room and spend some time in a chair. If you’re on a long flight or car trip, you should take a break every two hours or so to stretch your legs and get your circulation going.
Sitting Leg Exercises
Even if you’re confined to a desk at work, there are exercises you can perform while sitting that can help keep blood flowing in your lower legs, reducing your chances of developing deep vein thrombosis (DVT):
Ankle Rolls: This simple exercise involves lifting your feet off the ground and rotating the in a circular motion for 15 seconds, then reversing the direction, repeating for several minutes as you are able.
Foot Pumps: This exercise involves placing both feet flat on the floor. First, keeping the heels of your feet on the floor, flex the front of your foot upward to stretch it, then lower your toes and flex the heel of your foot off the ground, keeping each suspended for about 30 seconds.
Knee Lifts: To keep circulation going, lift one leg at a time, with the knee bent, and touch your knee to your chest (or lift your leg as high as you are able). Repeat this motion 20-30 times for each leg when sitting for long periods of time.
Forward Stretch: From your chair, lean forward and touch or reach for your ankles, holding the position for 10-15 seconds to stretch out your torso.
Toe Points: Flex your toes so that they are pointed toward your head, stretching your calf muscles, then relax your legs. Repeat 15 times, holding the position for 10 seconds at a time.
Sitting Arm Exercises
While most DVTs develop in the thighs and lower legs, you also should pay attention to your arms, where clots can form. In addition to pulling your hands off the keyboard, raising your arms and stretching, there are other exercises you can perform at your desk that will keep your blood flowing:
Shoulder Rolls: In unison, roll your shoulders slowly forward in a circular motion, bringing them down, back and upward again, for about 20-30 seconds every two hours or so.
Wrist Pulls: Raising both arms above the head, clasp your right wrist with your left hand and lean/stretch slightly to the left, holding the position for about 10 seconds. Then, grab your left wrist with your right hand and repeat, leaning slightly to the right. Repeat this sequence about five times.
Shoulder Stretches: Holding your right hand above your left shoulder, grasp your right elbow with your left hand and stretch the right arm across your torso to the left, holding for about 10 seconds. Release and repeat, holding the left hand above your right shoulder, grasping your left elbow with your right hand and pulling across your torso to the right.
Neck Rolls: Drop your chin forward and tuck it against your neck. Slowly, roll your head in a large circle moving clockwise. After completing the circle and bringing your head back forward, reverse and roll your head in a large counterclockwise circle. You should be moving your head slowly enough to stretch the muscles for five seconds in any given direction.
Resting Stretches
When you are bedridden because of hospitalization or long-term illness, the risk of developing a blood clot can increase dramatically. Luckily, there are stretches and exercises you can perform even from bed that will keep your circulation flowing and lower your risk of developing a clot:
Resting Foot Pumps: Just like the foot pumps performed in a chair, you should stretch your toes upward toward your head, holding for five seconds,then point your toes downward, holding for five seconds. Perform 15 repetitions every hour or so.
Thigh Stretch/Chest Pull: Lying on your back with legs straight, raise one leg as close to a 90-degree angle as possible. Pull the leg gently toward your chest and hold the position for 30 seconds. Lower the leg slowly and switch legs. Repeat this stretch 10 times.
Thigh Stretch/Knee Pull: From the same resting position, pull one knee as close to your chest as is comfortably possible, stretching the thigh muscles, and hold for 15 seconds. Slowly lower the leg and repeat with the opposite leg. Repeat this stretch 10 times.
Not only will these simple moves help you prevent a blood clot, but they also feel pretty good! Start stretching and reap the health – and relaxation – benefits.