These exercises counteract the effects of prolonged sitting, which is a key contributor to poor blood flow and clot formation.
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:
O While seated, lift one knee toward your chest, then alternate with the other leg as if marching.
この記事は Women Fitness の Women Fitness March 2025 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です ? サインイン
この記事は Women Fitness の Women Fitness March 2025 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
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