Staying Active While on the Go

Hopefully you are reading this because you find yourself in situations where you aren’t moving much, if at all, and you want to do something about it. Ok, maybe you are typing or moving a mouse, but not really moving – you know what I mean.

If you spend time travelling for work, or sitting on a train commuting to work, these are ideal times to catch up on some light exercising. We’ll show you some below to help you take advantage of the travel time you have, and stay healthy. You can do these while sitting anywhere – boat, train, plane, even the office.

First, a quick note on Deep Vein Thrombosis (DVT)

You may have seen commercials on TV about blood clots that can form in your legs due to inactivity, so we want to spend a moment letting you know that it is a serious situation that may be preventable with a little knowledge about the importance of staying active. As additional motivation to incorporate these (or other) exercises into your commute, please read this:

Almost anyone can have DVT. People traveling for extended periods of time may be at increased risk for DVT because they have limited movement.The increased risk is usually associated with air travel, but DVT can also form during travel by bus, train, or car.   Source: CDC

As mentioned above, you may have heard that DVT is associated with flying but that’s not entirely true. DVT is a condition where blood clots form (usually) in the legs, during long periods of sitting still (so travelling in a car or train, or sitting at a desk carry the same risk as flying). The danger comes if the clot breaks free and travels to the heart or lungs.

The key take-away here is ‘long periods of sitting still‘. So please be aware that sitting in one place for too long is dangerous and activity, any activity, is important to your health and well-being. These exercises help you keep your blood flowing.

Here are some easy exercises from our friends at Virgin Atlantic. You can do them almost anywhere and no one will even know you are ‘exercising’. So, print them out and take them with you for your next trip!

Exercises that can be done from your seat

  1. The revolver
  2. The cuddle
  3. The ballerina
  4. The shrug
  5. The knees up
  6. The ‘Where’s my pen?”
  7. The Inquirer

↑ Exercise List ↑


Travel Exercises

The revolver, 1 of 7

Lift both of your feet off the floor and rotate them in circles – five times clockwise.
Now keeping both feet off the floor, rotate them in circles – five times counter-clockwise.



The cuddle, 2 of 7

Hold your left shoulder with your right hand and your right elbow with your left hand.
Read that sentence again until it makes sense.
Hold for 15 seconds then do the other arm. Repeat twice.



The ballerina, 3 of 7

Keep your heels on the floor and point your toes up as far as you can.
Next keep your toes on the floor and raise your heels up as far as you can.
Repeat five times.



The shrug, 4 of 7

Keep your arms still and roll your shoulders forwards, five times.
Now roll your shoulders backwards, five times.



The knees up, 5 of 7

Lean forward slightly, clasp both hands around a knee and lift it to your chest. Hold for 15 seconds, then clasp your other knee and lift it to your chest.
Repeat twice.



The ‘Where’s my pen?’, 6 of 7

Keep both feet on the floor, hold in your stomach and slowly move your hands down your legs towards your ankles.
Hold the stretch for 15 seconds and slowly sit back up.



The inquirer, 7 of 7

1.  Lower your right ear to your right shoulder.
2.  Roll your head around to your other shoulder.
3.  Hold each position for five seconds.
4.  Repeat 10 times.

Source:  http://www.virginatlantic.com/

↑ Additional Exercises ↑

Thank you for taking time out of your busy day to visit us. Wishing you good health, enjoy staying active!!

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Author: Joan E Wilder

We are focused on providing information and motivation to other professionals about the importance of physical activity to their quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

4 thoughts

    1. Thank you Merry, we are very glad you like them! We hope our weekly blog is motivational for you and you take advantage of the printable exercises. I use them myself as I can never remember all the steps so I’d love to hear that they are helpful to you too!

      ~Thank you for your support!

      Like

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