Modern life makes it easy to sit still — at a desk, in class, during commutes, or while streaming our favorite shows. But sitting too much can do more than just stiffen muscles: It can slow blood flow in your legs and raise the risk for blood clots.

For women, the risks are higher at different stages of life, because clotting risk is linked to hormonal contraception, pregnancy, postpartum recovery, and hormone therapy. The good news? A little creativity in movement can make a big difference. Daily movement helps boost your circulation, with no gym membership required.

woman sitting at deskWhy Sitting Matters

When you sit for long periods of time, blood flow in your legs decreases, raising the risk for blood clots. Immobility is a well-known major risk factor for dangerous clots. Research demonstrates that sitting more than eight hours a day is associated with an increased risk for blood clots, heart disease, and even early death, particularly if those long hours are not offset by physical activity. Studies on travel also confirm this link: Sitting for more than four hours on a plane, bus, or train can increase the risk of clots.

Why Women Are Particularly Hard Hit

For women, immobility combines with unique biological and health factors that heighten the risk even more. Estrogen-containing contraceptives raise clot risk by two to nine times compared to non-users. Pregnancy and the postpartum period are naturally hypercoagulable stages, meaning the blood clots more easily, which further compounds the risks of immobility. Later in life, hormone therapy with estrogen to manage menopause symptoms doubles the risk for blood clots, particularly in the first two years of treatment. This is why small, consistent movement habits are essential for women at every stage of life.

Everyday Tips with a Creative Twist

Below are some creative ways to incorporate more movement into your days:

  • “Pomodoro Pulse” — Pair your study or work timer with a movement ritual: every 25–30 minutes, stand, stretch, or take a two-minute walk. Your brain receives a reset, and your blood circulation improves.
  • Hydration Hack — Every glass of water equals a quick movement break. Keep your bottle half full so you need to get up for refills. Bonus: staying hydrated helps circulation.
  • Dance It Out — Choose a favorite song (three to four minutes) and move whenever you need an energy boost. You can dance, march, or stretch. Think of it as medicine for your veins.
  • Screen-Time Trade — Binge-watching a series? Between episodes, do 20 squats, 10 wall push-ups, or take a walk around the room. It adds up.
  • Move Like You Mean It While Traveling — On planes, flex your ankles and do calf raises in your seat. During road trips, plan “stretch stops” every two to three hours. Apps like “Stand Up!” or “Move Reminder” can help, and if you wear an Apple Watch and subscribe to Apple Health, you’ll get regular reminders to stand up.
  • Workplace Workouts — At work, walk over to a colleague’s desk instead of emailing. Stretch during breaks in between meetings. Skip the elevator and take the stairs.
  • Pregnancy and Postpartum Possibilities — Take gentle walks or prenatal yoga (with your provider’s approval) to maintain healthy circulation. After delivery, short, frequent movement breaks aid recovery and circulation, especially after C-sections or long hospital stays.
  • Gamer Points — Stand or move during every new level.
women joggingFun Facts About Movement and Blood Flow
  • Desk stretches work. Even small actions like tapping your feet or flexing your calves significantly increase blood flow. (Dunstan, Diabetes Care, 2012)
  • Music motivates. Studies show upbeat music encourages people to move more often and with more energy, so create a “blood flow playlist.” (Psychology Today, 2025)
  • Your body thanks you quickly. Just walking for a few minutes after sitting restores healthy blood flow in the legs (Experimental Physiology, 2015).

Clot prevention doesn’t have to feel clinical. It can be integrated into the rhythms of daily life. For women, the message is clear. Movement supports your circulation through every life stage and beyond.

The bottom line: Move more, sit less, and make it fun.

Learn more about blood clots here.

View and download an infographic about blood clot prevention here.