Expert Support
A travel tonic
Travel is a wonderful tonic for the soul. But, if you’re not careful, that trip of a lifetime can expose your body to a few unexpected risks!
Take airline travel, for example. You squish yourself into a tiny seat with barely enough room to stretch your legs – and then you sit, often for hours at a time, without moving. A long period of immobility puts extra stress on your muscles and joints and painful pressure on your nerves. It’s no wonder you arrive at your destination feeling tired and stiff.
But, more worrisome than these annoying aches and pains is the increased risk of blood clots (deep vein thrombosis) that many travelers face. When you sit in one place for a long time, your circulation system works less efficiently. Cramped seating may also slow down blood circulation by creating pressure points on your legs.
When blood flow is sluggish, there is a greater tendency for blood clots to develop in the deep veins of your body – most often in your lower legs.
Get the blood flowing!
To reduce the risk of blood clots, it’s important to stretch your muscles and move around periodically whenever you’re traveling in a plane, car, bus or train. A little bit of gentle activity will help keep your muscles relaxed and your circulation system working properly.
If you’re traveling by car, bus or train, take frequent breaks to stretch your legs. At each rest stop, get out and go for a short walk to get your blood flowing. In a plane, try to stand up or walk through the cabin every hour or so. But, keep in mind that you may expose yourself to a risk of injury if you’re out of your seat when the plane hits sudden turbulence.
Stretch and bend
Here are a few invigorating stretches that you can do while sitting safely in your seat. Repeat each exercise ten times, if you can:
Foot and ankle exercises
Sitting Calf Stretch – Keep your left heel on the floor. Lift your toes and the front of your foot as far off the floor as possible. Repeat with the opposite foot.
Foot Pumping – Pump each foot several times. Pretend you’re pressing on the brakes in your car.
Heel Lifts – Lean forward and rest your elbows on your knees. Keeping your full weight on your elbows, lift your heels off the floor as far as you can, keeping the balls of your feet in contact with floor. Gently lower your heels down and repeat.
Ankle Circles – Lift one foot off the floor. Circle your foot 10 times in one direction, then 10 times in the other direction. Relax. Repeat with the other foot.
Upper body exercises
Head Turn – Turn your head to look over your right shoulder, then bring it back to the centre. Repeat on the other side.
Head Tilt – Bring your right ear towards your right shoulder without turning your head or lifting your shoulder. Repeat on the other side.
Shoulder Blade Squeeze – Squeeze your shoulder blades together. Expand your rib cage with each breath.
Shoulder Rolls – Gently roll your shoulders up, down, forward and back.
Bear Hug – Cross your arms across your chest and hold the back of your shoulders with your hands. Hug your shoulders forward so that you feel a stretch between your shoulder blades.
Reducing the risks
Lower your risk of blood clots by following these few simple tips:
- Drink plenty of water or juice: If you don’t drink enough fluids, your blood becomes thicker and flows more slowly
- Avoid alcohol: Alcohol causes dehydration, which may thicken your blood
- Don’t sit with your legs crossed: Crossed legs may create pressure points that slow down blood flow
- Use a pillow or rolled up t-shirt to support your lower back: Lower back support eases muscle and joint strain and helps prevent pressure points
- Wear elastic compression stockings: Compression stockings are designed to improve blood flow in the deep veins
