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Breathing & recovery

Seated circulation exercises: a 5-minute leg routine for journeys and long sits

When you sit for hours, the calf muscles that push blood back up from your legs hardly work. This routine keeps them moving without leaving your seat. Do it every 30 to 60 minutes, and still get up and walk about when you can: for journeys of 4 hours or more, the NHS advises walking around when possible, drinking plenty of water, wearing loose clothing and avoiding alcohol. The routine is our editorial choice and hasn't been tested as a whole, and in-seat exercises haven't been shown to prevent blood clots on their own.

5 minBeginner7 movesA bench or box · Something with weight · A wallCalves · Hip flexors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Ankles and calves

  1. Ankle circles10 pumps, then 5 circles each way, each foot
    Beginner · Calves, Shins · 3D demoLift one foot a little, point your toes away, then pull them back towards your shin; slowly, breathing slowlyHarder: Ankle CARs (controlled articular rotations)
  2. Seated bent-knee calf raise (soleus raise)15
    Beginner · Calves · 3D demoLift both heels as high as you can, then lower slowly. A bag on your knees makes it harderHarder: Slow calf raise
  3. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoSit tall and march your knees, as far as the seat in front allowsHarder: Standing march
  4. Seated knee extension (chair)5 each leg
    Beginner · Quads · 3D demoStraighten one knee, point and then pull back your toes, and lower slowlyEasier: Quad set (static quads)Harder: Leg extension
  5. Ankle circles10 pumps each foot
    Beginner · Calves, Shins · 3D demoOnce more before you finishHarder: Ankle CARs (controlled articular rotations)

Breathe

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoIn for about 4 or 5, out for about 5 or 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

When you can stand (optional)

  1. Slow calf raise40 s, about 12 to 15 reps
    Beginner · Calves · 3D demoA hand on a seat back or worktopEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  2. Standing march40 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoOr walk along the aisle or round the service stationEasier: Seated marchHarder: Standing band hip flexion

Tips

  • When you sit or stand for a long time, do 10 ankle pumps or calf raises every 30 to 60 minutes.
  • Break up long spells of sitting. The NHS advises getting up and moving every hour or so to help prevent clots, especially on journeys of over 4 hours.
  • If you've had a clot, recent surgery or cancer, or you're pregnant or have recently given birth, ask your GP before a long journey whether you need stockings or other protection: in-seat exercises haven't been shown to prevent clots on their own (our suggestion).
  • If you're driving, do the routine at stops, never while driving (our suggestion).
  • Same day (urgent GP appointment or NHS 111): throbbing pain in one leg (rarely both), usually the calf or thigh; swelling in one leg (rarely both); red, blue or darkened skin around the painful area, which may be harder to see on brown or black skin; or swollen veins. This can be a deep vein thrombosis (DVT). It is more likely after surgery, a hospital stay, 3 or more days in bed, a journey of over 4 hours, pregnancy or a recent birth, cancer, a previous clot, or oestrogen-containing contraception or HRT.
  • Also call 999 for pain and swelling in one leg with breathlessness or chest pain: it can be a blood clot that has reached the lungs.
  • In the US, call 911 instead of 999, and contact your doctor or urgent care instead of NHS 111.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the seated circulation exercises: a 5-minute leg routine for journeys and long sits take?

About 5 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.