Desk Job Worker? Here's How You Are At Risk of Blood Clots and How To Avoid

If you spend most of your day stuck to a desk, you're not alone. From lengthy meetings to hours spent hunched over a computer, jobs nowadays require a lot of sitting. However, while your brain is struggling through work, your body is doing the opposite by remaining stationary for hours. And, that's where the risk starts.

In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Pooja Pillai, Consultant – Physician, Aster CMI Hospital, Bengaluru, explained that long periods of sitting are the biggest risk factor for Deep Vein Thrombosis (DVT), which is an abnormal blood clot, typically in the legs. “If blood slows down because of lack of movement, it may begin pooling and clumping together. And, when such clot/s become dislodged and travel to the lungs, it can lead to a fatal condition known as pulmonary embolism,” she highlighted.

What is concerning is that this danger is not just to older individuals. Young, healthy professionals are also at risk, particularly those who spend eight or more hours a day in front of a screen.

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Why Desk Jobs Raise Risk of Blood Clot

Human body is built to move. If we sit for hours, the muscles of our legs remain still, slowing down blood flow. Laying around can make it more difficult for blood to return to the heart. Add to this dehydration, poor posture, and bunched-up seating, and you have the trifecta for clot development. According to Dr Pillai, few primary risk factors are:

• Prolonged sitting time: Over 4 hours without a break elevates risk.
• Crossing legs often: This constricts blood flow through the veins.
• Dehydration: Thickens blood and reduces its flow.
• Clothing pressure: Particularly around waist or thighs, can squash veins.
• Unhealthy lifestyles: Smoking, inactivity, or obesity add to the risk.

Warning Signs You Should Never Ignore

“Most individuals don't know they have a clot until it gets bad. However, paying attention to small signs can be lifesaving,” she added. Here are a few warning signs that you should never ignore.

• Swelling in one leg (particularly around the ankle or calf)
• Pain or tenderness when standing or walking
• Redness or heat on the affected leg
• Shortness of breath or chest pain (in bad cases)

If you have these symptoms, get medical care right away. Early diagnosis and treatment can avoid life-threatening complications.

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Simple Daily Habits to Lower the Risk

However, the good news is that preventing blood clots doesn’t require major life changes, just consistent, mindful habits. These may include:

• Move Every Hour: Set an alarm or use a smartwatch reminder to stand up, stretch, or walk for tow to three minutes every hour.
• Stay Hydrated: Drink at least eight to ten glasses of water daily to keep your blood thin and flowing smoothly.
• Stretch at Your Desk: Attempt ankle circles, heel raises, or leg extensions sitting down. Gradual motions can help circulate blood.
• Change Your Seating Position: Keep your feet flat on the ground, knees gently bent, and back straight. Do not cross your legs.
• Wear Loosening Clothing: Tight waistbands or tight jeans can limit blood flow, particularly over extended sitting periods.
• Exercise Daily: 30 minutes of brisk walking, cycling, or yoga keeps your veins healthy and robust.
• Use a Standing Desk (if available): Alternating between sitting and standing decreases strain and improves circulation.

Bottomline

Desk work might look harmless, but hours of inactivity can silently threaten your health. The solution is awareness and small, daily practices. Get up frequently, drink plenty of water, and pay attention to your body. A few conscientious habits can make a big difference in keeping your blood circulating, and your heart protected.