In line with World Thrombosis Day, Irvine Partners has kept spreading awareness of thrombosis, a blood clotting disorder that is a major cause of death globally. The article that follows explains why it’s important to move more, particularly in the environment we currently inhabit. Many of us lead more sedentary lifestyles as a result of technology advancements and changing job schedules, which raises our risk of thrombosis.
Why You Need To Move More In Your Day:
Blood clotting, also referred to as thrombosis, is a serious and even fatal disorder. Thrombosis is a prominent cause of death globally, accounting for one in four of all fatalities.
As a result of changing work schedules and technological advancements, many of us lead more sedentary lives, which raises our risk of thrombosis. Do you prefer watching TV in the evenings or working at a desk? You might be in serious danger.
This is due to the fact that prolonged sitting causes blood to collect in the veins and produce deep vein thrombosis (DVT), a type of clot. These clots may then separate and go to different areas of the body, where they may cause damage. For instance, if a clot enters the lungs, pulmonary embolism (PE), a potentially fatal disorder, results.
In light of this risk, World Thrombosis Day’s (WTD) theme this year is “Move Against Thrombosis”. WTD aims to raise awareness about the risks of thrombosis and encourage and empower people to take preventative action against it.
Signs You’re Not Moving Enough:
So how can you know if you are not moving enough and subsequently are at risk of thrombosis?
Globally, one in four adults do not meet recommended levels of physical activity. The goal of 10,000 steps is widely circulated, but even taking 7,000 steps a day can have a statistically significant positive impact on health. According to health experts at WTD, if you’re moving less than this, it is important to walk more! Steps can be tracked and monitored on most smartphones and watches.
But crucially, even when living a generally active life, time spent sedentary poses a risk to health. WHO states that we should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits.
To monitor this, sitting down for too long has physical effects on the body that can also be used as tell-tale signals to move more. If you spend long periods of time sitting in front of a screen, you may notice some of the following symptoms:
- Difficulty sleeping
- Low energy
- Poor posture
- Weight gain
- Lack of focus
- Constipation
- Tight hips and hamstrings
- Stiff neck and shoulders
- Back pain
If you’re experiencing any of these symptoms, it is vital to take action to increase your movement. According to WTD health experts we all need to make a conscious effort to build movement into our everyday lives. Make it a daily habit to move more – the less you keep your body in a static position throughout the day, the better your chances for living a healthy life.
Reducing your risk of thrombosisdoes not require a drastic life overhaul; a few simple changes can increase your chances of a healthy life.
Five Ways To Move More:
Here are five easy ways to break up your time sitting still. Get your friends involved and try to make one or all these a regular habit in your day-to-day life.
- Schedule regular breaks in your day. Whether that’s a few minutes outside, a chat with a colleague, or a walk to get a snack or coffee, taking the time to get up and move will reduce your risk of thrombosis. It’s all the little movements we do in the day that matter. The trick is to build movement into every part of your life.
- Walk more. To reach that 7,000 steps goal, there are many ways to implement subtle changes and increase the amount you walk. These include switching to walking meetings and phone calls, taking the stairs, parking a block away from a shop you are going to, and scheduling a 15 – 30 minute walk every day.
- Stretch more. Why not multi-task to make good use of standing breaks or time watching TV? Exercising or stretching, even for a short time, is a simple healthy habit to introduce. There are brief five-minute yoga or stretching videos on YouTube that can be an effective way to release stress and muscle tension from your body. Or you could set yourself a challenge; for example, to do five lunges every hour.
- Dance it out. Get some colleagues or friends together to shake it out and have a dance break! Maybe a silly one, but definitely a good way to have a laugh, boost positive energy and reduce risk of thrombosis.
- Stand more. WTD health experts suggest taking a five-minute standing break for every hour that you sit down. During your work week, try to stay in motion whenever possible. Stand up while you’re talking on the phone or if a colleague stops at your desk for a chat, and go for a walk during lunchtime.
Making these modifications a regular routine can not only lower your risk of thrombosis but may also improve your physical and mental well-being. Exercise releases endorphins, which increase energy, and serotonin, which improves mood.
