Move your toes up and down
Why?
- Prolonged sitting at work can increase the risk of Deep Vein Thrombosis (a blood clot in a blood vessel)7
- Our circulation moves more slowly when we are sitting than when we are up and about. The effect of gravity can mean that blood moves especially slowly in the lower legs
- By moving, this encourages our blood to flow more quickly throughout the legs, enabling the blood to do its absolutely vital job- providing nutrients and oxygen to our body's cells, as well as draining carbon dioxide and waste products
- This is such an easy exercise to do and should be done as often as possible
What?
- Lead with your toes and move your feet comfortably up and down
- You can do both feet at the same time or one at a time
- You can move just your toes, but its even better if you move your whole feet
- Avoid lifting both feet fully off the ground at the same time as this can cause extra strain on your back
Related videos
LittleNudge’s movement reminders
The three most important things to remember are that movement should be:
- simple
- frequent
- comfortable
- and even better... if its fun!
The length of time you do the exercises for is up to you. As long as it is comfortable during and after the movement; the more movement the better.
If you are new to doing these movements, it is worth starting with a small number of repetitions (eg.5) and slowly increasing over time.
When stretching, hold positions briefly in a comfortable position. You can risk injury if you hold long or painful positions, especially if you are not warmed up.
There are lots of reasons to do these movements. The main purposes are to:
- boost circulation to areas where blood flow becomes more restricted as a result of sitting (eg. the buttock muscles)
- give you a brief break from computer work
- relieve tension and warm up your muscles
- release pressure on those more compressed parts of your body (eg. the discs of the spine)
If you can find ways to make the exercises fun.. even better!
You can adapt and add your own exercises to those provided (ensure they are comfortable..) Please send us any video exercises you like to do in your office and we will post the best ones on our blog.
We would love to hear your ideas so please send us videos of exercises you like to do in your office and we will post the best ones on our blog.