Get involved Appeals Thirty4Thrombosis Appeal Donate Fundraise Perth Blood Institute invites you to join our Thirty4Thrombosis exercise challenge! If you’re spending large amounts of time without getting up or moving, you could be at risk of a blood clot! Thrombosis is a potentially serious condition that involves a blood clot forming in a blood vessel, usually in the deep veins of the leg. Did you know prolonged sitting can double your risk of thrombosis? This risk increases by 10% for every hour seated without standing up and moving around. Join our 30-day exercise challenge and get your body moving while you are working! All you need to do is complete four desk-based exercises three times a day for 30 days to get your body moving and the blood pumping. Gain support from friends, family and colleagues by fundraising for your challenge. Funds raised will help PBI to promote the importance of exercise to minimise the risk of developing deep vein thrombosis! Share your workout on social media to promote the importance of staying healthy during this time and hashtag #thirty4thrombosis STEP 1: THE CHALLENGE Complete four of the following exercises three times a day! 30 x Foot drills (each foot) - Remember how footy players tap their feet in place while at practice? You can do the same thing at your desk! While seated, tap your feet, one at a time (to prevent DVT). 30 x Calf raises - Stand up behind your chair and hold on for support. Raise your heels off the floor until you’re standing on your toes. Slowly lower yourself back to the floor. 30 x Desk push-ups - Make sure your desk is strong enough to support your bodyweight! Then take a few steps back so you can put your hands flat on your desk, a little wider than shoulder-width. Lower yourself down toward your desk, keeping your core tight. Then push back up until arms are straight but not locked. 30 x Chair squats - Take a break from your desk. All you have to do is stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work your glutes). Then stand back up again. 30 x Seated leg raises - Sit upright with one knee bent and one extended, then flex the foot of your extended leg to a 90-degree angle and gradually raise that leg until it’s about a foot off the floor. Lower it slowly and repeat. Switch legs and repeat on the opposite side. 30 x Arm circles - Stand with feet shoulder-width apart, arms extended straight out to the side at shoulder height. Move your arms in a small backward circle. 30 x Seated Bicycle crunches - Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position. 30 x Bicep curls – Stand holding a weight (can be a food can or water bottle) in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, curl the weights up to shoulder level while contracting your biceps. 30 x Arm curls – Standing with your feet shoulder-width apart and dumbbells held in front of you. Raise the dumbbells above your head until your arms are stretched out straight. Slowly lower the weights back behind your head. Food cans and water bottles are perfect if you don’t have hand weights. 30 x Lunges - With one leg in front of the other, gently lower the knee of your back leg down towards the ground, 10 times on each leg. Don’t forget to get up and move every 90 minutes. To maintain normal circulation, avoid crossing your legs and drink lots of water! Staying hydrated can help to prevent thrombosis. You can also set your own exercise challenge - there are no limits to what you can do with your fundraiser. STEP 2: FUNDRAISE FOR PBI To create your fundraising page, click the 'fundraise' button above. See here for further information on how to set up your own #Thirty4Thrombosis fundraising page. STEP 3: GET THE WORD OUT Share your fundraising page with family, friends and work colleagues to support you. Don’t forget to post on social media and tag #Thirty4Thrombosis MORE INFORMATION For any assistance setting up your fundraising page please contact us by email at [email protected] or phone (08) 9200 5300. Disclaimer - Injuries of all types can occur when participating in exercise. You should consult your physician or other healthcare provider before starting this fitness challenge to determine if it is safe for you. This is particularly true if: You or your immediate family have a history of high blood pressure or heart disease; have experienced chest pain when exercising or in the past month when not engaged in physical activity; smoke; have high cholesterol; are obese; or have a medical condition such as a bone problem that could be made worse by a change in physical activity.Do not start this fitness challenge if your healthcare provider advises against it. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately.Be mindful of your surroundings when performing these exercises and beware using unstable or moveable surfaces for weight-bearing purposes.