Prolonged sitting still—whether on a long‑distance bus or while using a computer—can easily cause blood clots in the veins of the lower legs.Therefore, you should stand up and walk around every 20 minutes.If possible, elevate your legs to let gravity help venous blood in the calves flow back sufficiently and prevent thrombosis.
If you cannot move around, you can do the following simple exercises in your seat to keep blood flowing in your lower limbs:
Toe curlingCurl your toes inward, hold for a moment, then stretch them upward and spread them apart. Repeat the two movements alternately.
Rising onto toesPlace your hands on your thighs, rise onto your toes, and lift your knees above the level of your thighs. Hold for a few seconds to effectively contract your calf muscles.Shaking your legs can also promote blood circulation in the calves.
Foot pumpingKeep your hands on your thighs and feet flat on the floor. Pivot on your heels, lift the fronts of your feet, and stretch upward until you feel a slight soreness in your ankles. Return to the starting position and repeat several times to relax muscles and improve blood flow.
Ankle rotationKeep your feet flat on the floor. Lift your left foot, hold your knee with both hands, relax your thigh, and rotate your ankle clockwise. Alternate between both feet to boost circulation around the ankles.In addition, avoid wearing tight clothes or pants during long trips, as they may block blood flow.Drinking plenty of plain water helps lower blood viscosity and reduce the risk of blood clots.