Watch it! Don’t be a couch potato!

With so many awesome shows, boxsets, movies and documentaries out there on demand, there’s never been so much on TV. Whilst it’s a great way to relax, socialise and learn, it also makes it all too easy to stay inactive for long periods of time.

 

Sitting down for only 90 minutes or more (about the length of one movie, or two episodes of your favourite show) halves the blood flow behind your knee by 50% 1, increasing your risk of developing a blood clot. So the next time you’re settling down on the couch for a chill, remember to make #Time2Move using the following tips.

 

Sit and move

 

One of the best ways you can find #Time2Move is to do a series of simple and effective leg movements whilst you’re watching. Make sure you have a straight back, and give these a try:

 

Foot pumps – With your feet flat on the floor, raise your toes towards you and hold them in place for a few moments. Then, lower your toes and balls of your feet to the floor and hold again for a short time.

 

Ankle circles – Raise both of your feet and trace a circle with your toes. Or, if you prefer, try and spell out the name of what you’re watching!

 

Leg raises – Move the coffee table and raise your leg slowly in front of you, alternating between the left and the right.

 

Knee raises – If you prefer, you can slowly lift your knee up to your chest before lowering again.

 

 

Lying down?

 

Of course, if you’re on a couch the temptation to stretch out and lie down completely can become too strong. If you’ve reached the next level of relaxation, you can still find #Time2Move by doing thigh stretches. Lie on your back with your legs straight out and raise one up as high as you can. Grab your toes by your hand and hold it there for about 30 seconds. Repeat with the other leg, or use the knee-to-chest approach if preferred.

 

Stay hydrated

 

If you’re sitting on front of a movie or binging through a series, odds are that you’ll be enjoying an alcoholic or carbonated drink, or nothing at all. Instead, drink plenty of water which will keep you feeling good 2, and serve as a good reminder to get up regularly for a bathroom break.

 

Get and move every hour or so

 

Anyone for a cup of tea? How about a refill of water or that toilet break you’ve been needing? Try to get up and move every now and then to keep your blood flowing before getting back to the action. This is especially easy to do if you’re watching something on streaming media – just pause it, otherwise just wait for the commercials.

 

References:

1. Thrombosis UK: The Thrombosis Charity. Reducing the risk of e-thrombosis. February 2013

2. WebMD. 6 Reasons to Drink Water. Accessed November 2017. http://www.webmd.com/diet/features/6-reasons-to-drink-water

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