To start, choose a route that is close to home, relatively flat, and has plenty of places to rest along the way for example, a local park or shopping mall. You want to warm-up first by walking slowly for 5 minutes, then increase your activity each week as follows:. Week 1 — Walk for 5 minutes at a comfortable pace, times per day Week 2 — Walk for 10 minutes, 3 times per day Week 3 — Walk for 15 minutes 2 times per day Week 4 — Walk for 30 minutes, once daily.
Strength training is also an important part of maintaining your overall health. It is safe to return to your routine if you already have a strength training program.
If you want to begin weight training, and have never used weights before, it is recommended that you seek professional advice. Ask your primary care physician for a referral to a professional who can create an individualized strength training program for you. Exercise is an important part of a heart-healthy lifestyle, and can not only help prevent another DVT or PE, but also a variety of other thrombotic diseases such as heart attack and stroke. Make a donation. Statistics say that 1 in 10 people die from deep vein thrombosis complications.
The risk of DVT is increased in inactive people who have a sedentary lifestyle. The blood clots are usually caused by anything that prevents blood from normally circulating or clotting, such as certain types of injuries, medication, smoking, excess weight, surgery, and lack of movement. DVT can occur with no noticeable symptoms, but there are a few warning signs you can notice with the naked eye. If you have any of these symptoms, contact your doctor immediately! An active lifestyle is all you need in order to prevent blood clots from forming deep in your veins.
Stay hydrated and take walking breaks during your trips or other sedentary activities you might have, such as binge-watching TV. Walk every single day as much as you can in order to reduce the risk of DVT. Don't smoke, maintain a healthy weight, and talk to your doctor, making sure that the medication including birth control pills you might be on, doesn't increase the risk of DVT. People who were diagnosed with sever DVT should take it easy and only do light physical activities, like walking, doing household work, etc.
Follow doctor's order and only do what they allow you to do. A blood clot is of great stress to your body and it needs time to heal and recover, so take time off from work, only move as much as you need to, and be patient. Being active will definitely not make things worse, but only improve them. Each individual needs a personal exercise plan, but it is best to start with some strength training.
For example, for a leg with DVT, arm and trunk exercises are recommended, while for an arm with DVT doctors recommend trunk and leg exercises. Wear compression socks at all times, in order to benefit from compression therapy, recovery functions and protection. Lifting weights could actually help produce "valsalva maneuver", which reverses venous blood flow from your lower extremities towards your feet.
So, you can do some lifting, including compound movements such as deadlifts, bench presses, front squats, etc. You can perform the exercises below as your warm-up before lifting, and even do them on a daily basis in order to maintain proper flow and movement in your legs. Remember to breathe as you exercise and make sure that you are hydrated. They are recommended for running, weightlifting, travel flights, hiking, recovery, and so many other active and sedentary activities as well.
Compression socks not only protect you against DVT on a daily basis, but enhance your lifting and cardio performances by distributing consistent pressure over the calves. Leg Raises If you have room in front of you, slowly raise your left foot off the floor until it's parallel with your knee, then lower it back down to the floor.
Repeat with your right leg. If space is cramped say on an airplane , lift your left knee up to your chest, then bring your foot back to the floor; repeat with your right leg.
Simply raise your shoulders and circle them forward, up, back, and down, then reverse the direction. Foot Pumps These are similar to foot pumps done in a chair, just done lying down. Starting on your back with your legs straight and heels on the bed, flex your feet and stretch your toes toward your head; hold for a count of three.
Next, point your toes away from your head and hold for a count of three. Thigh Stretches Starting on your back with your legs straight, raise your left leg to a degree angle, then use your arms to gently pull the leg toward you; hold the stretch for 15 to 30 seconds.
Slowly bring your leg back down and repeat with your right leg. A variation on this stretch: From the same flat starting position, bring your left knee into your chest and hold it with your arms to increase the stretch; hold for 15 seconds. Lower your leg back down to the bed and repeat with your right leg. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Deep Vein Thrombosis. Reviewed: September 19,
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