Physical activity is essential to have a healthy life and avoid diseases, in fact, the World Health Organization (WHO) recommends to perform a minimum of 150 minutes of exercise per week to avoid developing health problems or aggravating existing ones. Moderate physical activity combined with a good diet and the elimination of alcohol and tobacco will help improve the muscular and cardiorespiratory system and bone health.
In the case of venous thrombosis -blood clots that interrupt normal blood flow- the simplest and most effective activity is walking, an act that does not require much effort and is available to everyone. If you have suffered from a venous thromboembolic disease, it is advisable to do this exercise without forcing yourself and stop if discomfort or fatigue appears, as indicated in the Foundation for the Study of Thromboembolic Disease.
Symptoms of a deep vein thrombosis
Symptoms of this disease are swelling in the affected leg (rarely occurs in both legs), pain in the leg that usually begins in the calf as a cramp or swelling, redness or discoloration of the leg, or a feeling of warmth in the leg.
If you manifest any of these symptoms it is important go to the doctor to avoid complications as the clot could break loose and travel through the bloodstream and cause a serious lung problem known as pulmonary embolism, a heart attack or a leak.
In addition to walking, there are specific exercises to avoid the appearance or aggravation that are very easy to do at home that, if performed frequently, help improve blood circulation.
Exercises to prevent blood clots that can be done at home
– Sit on a chair with the knees at 90º and separate and bring the tips of the feet together several times.
– Also in the chair, lateral movements of the legs are made, raising them to the same height. In this position, both feet move forward and backward at the same time or separately (simulating stepping on an accelerator), alternating legs. Likewise, the feet move clockwise and counterclockwise.
– Lie down on a mat or bed and pedal on your back in the air. Another option is to flex and extend the toes with the legs raised and stretched out.
– Place a pillow or ball between the legs, and then exert slight pressure for about six seconds with both legs inward.
– Bring one leg to the chest, supporting it with the hands and keeping the knee bent while the other remains stretched on the floor. You can do several repetitions of about 30 seconds each.
– Stand upright and with your back straight. Then stand on tiptoe and lower slowly, repeating this movement several times.
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