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"youth has no price, one ticket goes directly to lhasa"

how many people have their souls on the road but their bodies on the chair during the holidays? (i am anyway

even if she doesn't go out for sex, her ass looks like it's growing on the sofa.

if sitting for long periods of time at work is forced, then sitting for long periods of time during holidays is like a two-way rush between the body and the sofa.

every time i sit for a long time, my whole legs feel sore and numb. when i want to stand up, my legs don't obey me. it's like squatting in a pit for a long time, and i even have a little edema.

we all know that sitting for long periods of time can damage the buttocks, waist, and body, but if we just sit for a few hours (with the anus lifted in the middle), it shouldn’t be a problem, right?

it’s not that i’m scaring you, there really is——sitting for long periods of time can lead to poor blood circulation in the lower limbs, making blood clots more likely to form.

at the beginning of this year, a long-distance traveler suffered from economy class syndrome after sitting for a long time, which eventually led to the unfortunate occurrence of pulmonary embolism.

economy class syndrome is also known as traveler's thrombosis.it refers to a series of symptoms that may occur during long-distance flights or travels, such as swelling of the lower limbs, chest pain, dyspnea, etc., which are more serious due to a long period of sitting in a narrow space and lack of activity, resulting in poor blood circulation in the lower limbs. thrombosis may also form in the deep veins of the lower limbs.

although it is a small probability event, once a blood clot occurs, it can be extremely harmful.

not only do they restrict blood flow to the veins in the legs, they can become detached from their original place of formation and end up in the heart, brain, and other extremely sensitive areas.

the patient in the news may have suffered from blood clots that detached and flowed to the lungs with the blood, causingpulmonary embolism。

the news is full of cases of sitting for hours, but in fact,studies have found that as long as you sit for more than 2 hours, blood circulation in the lower limbs will be poor, which may increase the tendency of local thrombosis in the legs.

(at this time, a national day traveler who slept as soon as he got on the bus and peed as soon as he got off quietly broke into pieces) then it’s okay for me to stand up and walk around from time to time, right?

if you can, that’s really great! but the reality is often that nothing can move at all.

not to mention the crowded environment when traveling during holidays, economy class and train seats are very cramped; if you are unfortunate enough to be in the front row, you may also be surrounded by suitcases, making you unable to be like this netizen.

if you are driving in traffic jams on the highway, you may have to hold back even to use the toilet, let alone stand up and exercise;

not to mention traveling, it’s just a normal work meeting. the leader is passionately talking (tuo) and (tang) about the ambitious goals for the next quarter. it’s not a big deal for us to suddenly stand up...

is there a better way that is easier, doesn’t take up much space, is less likely to be socialized, and is quiet? hey, there really is!

just this little move:

with your legs naturally relaxed, lift your feet up and press them down, just like stepping on the accelerator pedal of a car.

the stage name is calf hooking, and the scientific name is ankle pump exercise.

whether you are lying down or sitting, you can do it on the green train to lhasa or on the lazy sofa at home.

it's so simple, can it be useful?

don’t doubt it, there are many studies proving it:ankle pump exercise is the most convenient, economical and effective way to physically prevent venous thrombosis.

it mainly works from two aspects -

on the one hand, ankle pump exercises can contract calf muscles and promote blood circulation.

the blood pressure in the veins is lower than that in the arteries. when you sit still, you cannot expect the blood vessels to send tons of blood to the heart on their own. the blood will easily gather and fail to return to the heart, leading to thrombosis.

at this time, we need calf muscles to add weight to it. for example, in the picture below:

blue is veins and red is muscles.whenever the calf muscles contract, they squeeze the deep veins of the calf, promoting the return of venous blood from the lower limbs to the heart. it is also called the "calf muscle pump" and the "second heart."

when the ankle pump exercises, the "calf muscle pump" comes into play - as the ankle moves, the gastrocnemius and soleus muscles of the calf will contract and squeeze the veins, pushing blood back to the heart.

in a study of 18 healthy subjects it was found:after doing ankle pump exercises at an effortless level for 5 minutes, the blood flow in the popliteal vein (below the knee) increased by about 66%.

not only that, but on the other hand, ankle pump exercise can also promote blood vessel dilation, allowing blood to flow more smoothly.

when the ankle pump exercises, the blood flow speed increases, causing the vein wall to feel sudden pressure. the chain reaction of this pressure is the release of vasodilators.

it's like the traffic volume on the highway suddenly increased and became blocked, which alerted the traffic police and opened emergency passages to clear the way.

another point is that when you sit still, your knees are bent and your blood vessels are twisted, just like three roads on the road merging into one. can it not be blocked?

when doing ankle pump exercise, the knees will be straightened and the blood vessels will not be twisted, which is equivalent to smoothing the blood flow path!

most ordinary sports have problems such as "it's hard to find the point of exertion and it's easy to make mistakes" and "the requirements for effectiveness are high, either a lot of times or a long time." they are of little use to people like us who just start practicing.

but ankle pump exercise does not have this problem. it is simple, easy to operate, and easy to adhere to. if you don’t believe it, take a look:

its movements are very easy to master, no matter where you are, just sit down and lift your feet -

it can be a classic up-and-down flipping style, or a left-right arcing spinning style, it all works! no problem!

image source: lilac doctor design team

no matter which mode, there is a noticeable stretch in the calf muscles. when you sit and turn around a few times, you will immediately feel the numbness in your legs.

if you can keep exerting force at the end when raising your feet and maintain it for 1 to 3 seconds, the effect will be even more powerful.

image source: lilac doctor design team

it's quiet, takes up no space, and doesn't even require you to stand up. there's no risk of social death, and you can operate it anytime and anywhere (the picture above was secretly recorded during a meeting with your boss).

of course, the laziest gospel is this:doing it once after three meals a day is very effective and super easy to stick to!

in 2018, the guangdong provincial people's hospital conducted a test on 60 patients with lower limb fractures. the results showed that the test group who only did ankle pump exercises three times a day had similar exercise effects to the control group who did 10 times a day. moreover, the patients in the test group hold on better.

another online systematic review meta-analysis published in "asian nursing research" showed that ankle pump exercise frequency once every 3 to 4 seconds is the most effective in improving lower limb hemodynamics, followed by once every 1 to 2 seconds, and every 5 seconds. ~once every 6 seconds and less than once every 10 seconds.

taking into account the effect of exercise and the degree of persistence, it is recommended that you do it 3 times a day, for one and a half minutes each time, and about 25 groups.

if you are traveling for a long distance, roll your ankles from time to time as long as you are sitting. 🦵

really useful! (by the way, click like again and move your fingers)

must "forward"for your relatives and friends who often sit for long periods of time or travel long distances, let's move our legs together~