Deskercises, or desk exercises, are simple movements office workers can perform at their desks to improve circulation and reduce the risk of deep vein thrombosis (DVT). These exercises counteract the effects of prolonged sitting, which contributes to poor blood flow and clot formation.
Effective Deskercises to Prevent DVT
1- Foot and Leg Movements
Heel and Toe Raises:
- Sit upright and place your feet flat on the floor.
- Raise your heels while keeping your toes on the ground, then lower and lift your toes while keeping your heels on the ground.
- Repeat 10–15 times per set.
Ankle Circles:
- Lift one foot off the floor and rotate your ankle in circular motions.
- Do 10 circles in each direction for both feet.
Leg Extensions:
- Straighten one leg and hold it parallel to the floor for 5 seconds, then lower it.
- Alternate legs and aim for 10 repetitions per leg.
2- Seated Marching
Mini March:
- While seated, lift one knee toward your chest, then alternate with the other leg as if marching.
- Continue for 30–60 seconds to activate the calf and thigh muscles.
3- Seated Stretching
Seated Calf Stretch:
- Extend one leg forward, keeping your heel on the ground.
- Flex your foot upward and hold for 10–15 seconds.
- Switch legs and repeat.
Hamstring Stretch:
- Sit on the edge of your chair and extend one leg straight out.
- Lean forward slightly from your hips until you feel a stretch in the back of your thigh.
- Hold for 15–20 seconds per leg.
4- Core and Posture Boosters
Seated Torso Twists:
- Sit upright and twist your torso to one side, holding the backrest for support.
- Return to the center and twist to the other side.
- Repeat 5–10 times on each side.
Seated Pelvic Tilts:
- Rock your pelvis forward and backward while seated, engaging your core.
- Perform 10–15 repetitions to ease lower back tension and improve circulation.
5- Standing Deskercises
Calf Raises:
- Stand up and raise your heels off the ground, then lower slowly.
- Do 10–15 repetitions for improved calf muscle activity.
Mini Squats:
- Stand with feet shoulder-width apart and perform shallow squats, keeping your back straight.
- Aim for 10–12 repetitions.
Bonus Tips:
- Set a Timer: Stand or move for a few minutes every hour.
- Hydrate Regularly: Drinking water promotes better blood flow.
- Compression Socks: Consider wearing these if you’re at higher risk of DVT.
Integrating these deskercises into your workday can significantly improve your overall health and prevent DVT. Would you like suggestions for incorporating these into a daily routine?