On the move? Then get moving!

Going on a trip? Whether it’s an amazing holiday, weekend getaway or a (less amazing) business trip, it’s safe to say that you’re going to be spending a lot of time sitting down.

 

And while you may not realize it, a great deal of that time sitting down will be spent while travelling! No matter if you’re on a plane, train, boat, car or magic carpet, you’ll need to find #Time2Move to help reduce your risk of developing a blood clot, because sitting for more than 90 minutes can reduce circulation behind the knee by 50% 1.

 

To help you protect yourselves and your family, we’ve put together this handy guide to help you keep your blood circulating on your journey so that you can travel in comfort and safety.

 

Try out these exercises

 

  - Every 30 minutes, straighten out your legs and bend them again up to ten times.

 

  - At a similar interval, place the balls of your feet down against the floor and push, slowly lifting your heels up and down.

 

  - Raise both feet off the floor and make a circle with your toes. Or even better, try and trace out your name.

 

  - If you’re in a plane or train, take a short walk up and down the aisle every hour or so if allowed to do so.

 

  - Try to create as much space for your legs and feet as possible so that you have room to move them. To do this, avoid having bags underneath the seat in front of you and recline your seat if all looks clear.

 

  - If you’re on a plane, avoid the window seat. While this may give you a great view of the clouds, it makes it more difficult for you to stretch your legs into the aisle or go for a walk.

 

  - On a road trip? Remember to stop every now and then to stretch your legs and have a stroll. Even if you’re the driver, using your foot on the pedal regularly isn’t quite enough activity.

 

 

Stay hydrated

 

If you’re on a long journey, try to avoid alcohol, caffeine, and soda – and replace it with water! This not only will decrease your risk of being dehydrated, keeping you feeling well, but will also be a helpful reminder to make #Time2Move (and go to the bathroom) 2!

 

Wear comfortable clothes

 

When you’re travelling, it’s always better to wear loose-fitting and comfy clothes. As well as being more comfortable in your seat you’ll also reduce any uncomfortable tightness around your limbs when you sit down, which could slow down blood flow. Being comfy while traveling also means you’ll feel more relaxed and have more room to make #Time2Move!

 

Remind friends and family

 

A great way to remind yourself that its #Time2Move is to let your travel companions know too! Not only will you help them reduce their risk of developing DVT but you’ll also be able to keep your own movements in check.

 

So there you have it - with just a few simple things to keep in mind, you can reduce your chances of forming blood clots whilst you travel. Find #Time2Move and Bon Voyage!

 

References

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

2 http://www.webmd.com/diet/features/6-reasons-to-drink-water

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