In order to help to regulate exercise and make it more fun and suitable to the lifestyles of people, we have created a 30-day exercise planner that includes a variety of exercises that not only helps to prevent DVT, it also similarly helps to keep people fit.
Exercise Plan:
Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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4 Laps of Swim
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Rest
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Aerobics A1
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2 km Walk
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Aerobics B1
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3 Km Cycle
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Aerobics C1
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6 Laps of Swim
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Rest
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Aerobics A2
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3 km Walk
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Aerobics B2
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3.5 Km Cycle
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Aerobics C2
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8 Laps of Swim
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Rest
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Aerobics A3
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2km Walk/ Slow jog
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Aerobics B3
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4 Km Cycle
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Aerobics C3
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10 Laps of Swim
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Rest
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Aerobics A4
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3km Walk/ Slow jog
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Aerobics B4
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5 Km Cycle
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Aerobics C4
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12 Laps of Swim
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Rest
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The above exercises will ensure that blood is circulating round the body and this will prevent blood clotting from occurring.To prevent DVT, we have to pump the muscles of the lower body. This prevents blood pulling in those areas.
The portions labeled A,B,C and D are explained in detail at the bottom:
Exercise Routine A
A1 (Intensity Level 1)
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No. of reps/ Time
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Body Weight Squat
Squat all the way down. Make sure that your knees do not pass your toes and keep your back straight.
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15
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Split Squat
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and extend back up.
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15
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Lateral Lunge Alternating
Take a big step out to the side and lunge down and return to original position and repeat the same for the other side.
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15 (per side)
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Dorcy Reflection
Raise your toes up to the sky and down as fast as you can.
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50
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A2 (Intensity Level 2)
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No. of reps/ Time
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Body Weight Squat + Calf Raise
Squat all the way down and when you return to your original position, add a calf raise (extend on your toes). Make sure that your knees do not pass your toes and keep your back straight.
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20
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Split Squat + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and extend back up. Carry a 1kg medicine ball to increase intensity.
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20
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Lateral Lunge Alternating
Take a big step out to the side and lunge down and return to original position and repeat the same for the other side.
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20 (per side)
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Dorcy Reflection
Raise your toes up to the sky and down as fast as you can.
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55
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A3 (Intensity Level 3)
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No. of reps/ Time
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Body Weight Squat + Calf Raise
Squat all the way down and when you return to your original position, add a calf raise (extend on your toes). Make sure that your knees do not pass your toes and keep your back straight.
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25
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Split Squat + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and extend back up. Carry a 2kg medicine ball to increase intensity.
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25
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Lateral Lunge Alternating
Take a big step out to the side and lunge down and return to original position and repeat the same for the other side.
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25 (per side)
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Dorcy Reflection
Raise your toes up to the sky and down as fast as you can.
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60
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A4 (Intensity Level 4)
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No. of reps/ Time
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Body Weight Squat + Calf Raise
Squat all the way down and when you return to your original position, add a calf raise (extend on your toes). Make sure that your knees do not pass your toes and keep your back straight.
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30
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Split Squat + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and extend back up. Carry a 3kg medicine ball to increase intensity.
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30
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Lateral Lunge Alternating
Take a big step out to the side and lunge down and return to original position and repeat the same for the other side.
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30 (per side)
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Dorcy Reflection
Raise your toes up to the sky and down as fast as you can.
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65
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Exercise Routine B
B1 (Intensity Level 1)
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No. of reps/ Time
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High Knee
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15s
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Lunges + Pulses + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and pulse 3 times before extending back up. Carry a 1kg medicine ball to increase intensity.
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15
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Scissors Kicks
Sit in a crunch position. Place your hands and underneath your bottom. Straighten your legs in front of you. Point your toes out and raise one leg and then alternate.
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15s
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Leg Lifts
Get into a pushup position but knees on the ground. Lift one leg straight up to the side. Draw circles with your toes and change rotation. Repeat the same for the other leg.
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10s
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B2 (Intensity Level 2)
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No. of reps/ Time
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High Knee
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20s
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Lunges + Pulses + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and and pulse 5 times before extending back up. Carry a 2kg medicine ball to increase intensity.
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20
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Scissors Kicks
Sit in a crunch position. Place your hands and underneath your bottom. Straighten your legs in front of you. Point your toes out and raise one leg and then alternate.
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20s
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Leg Lifts
Get into a pushup position but knees on the ground. Lift one leg straight up to the side. Draw circles with your toes and change rotation. Repeat the same for the other leg.
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15s
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B3 (Intensity Level 3)
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No. of reps/ Time
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High Knee
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25s
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Lunges + Pulses + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and and pulse 5 times before extending back up. Carry a 3kg medicine ball to increase intensity.
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25
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Scissors Kicks
Sit in a crunch position. Put your hands out to the side. Straighten your legs in front of you. Point your toes out and raise one leg and then alternate.
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15s
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Leg Lifts
Get into a pushup position. Lift one leg straight up to the side. Draw circles with your toes and change rotation. Repeat the same for the other leg.
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10s
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B4 (Intensity Level 4)
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No. of reps/ Time
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High Knee
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30s
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Lunges + Pulses + Medicine Ball
Place one foot in front of the other. Bend the knee at the back close to the ground but not touching the ground and and pulse 5 times before extending back up. Carry a 4kg medicine ball to increase intensity.
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30
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Scissors Kicks
Sit in a crunch position. Put your hands out to the side. Straighten your legs in front of you. Point your toes out and raise one leg and then alternate.
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20s
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Leg Lifts
Get into a pushup position. Lift one leg straight up to the side. Draw circles with your toes and change rotation. Repeat the same for the other leg.
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15s
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Videos for assistance in exercises:
Exercise routine C
C1 (Intensity Level 1)
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No. of reps/ Time
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Inner Thigh workout
Place a cone, and take a huge step on one side of the foot and squat to touch it with your hands.
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15 (per side)
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Step ups.
Find any staircase, elevated platform. Raise a leg up onto the step, and raise the other leg up.
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40
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Resistance Band
Attached the resistance band to something strong that can support your weight, probably a pole. Put one leg in the band and pull it away from the pole.
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20 (per leg)
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Half squats
Lean against the wall and squat as if you are sitting on a chair.
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30s
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C2 (Intensity Level 2)
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No. of reps/ Time
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Inner Thigh workout
Place a cone, and take a huge step on one side of the foot and squat to touch it with your hands.
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20 (per side)
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Step ups.
Find any staircase, elevated platform. Raise a leg up onto the step, and raise the other leg up
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40 (but at a quicker pace)
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Resistance Band
Attached the resistance band to something strong that can support your weight, probably a pole. Put one leg in the band and pull it away from the pole.
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35 (per leg)
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Half squats
Lean against the wall and squat as if you are sitting on a chair.
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45 s
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C3 (Intensity Level 3)
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No. of reps/ Time
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Inner Thigh workout
Place a cone, hold a 2 kg medicine ball in yours hands and take a huge step on one side of the foot and squat to touch it with the ball.
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15 (per side)
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Step ups.
Find any staircase, elevated platform. Hold a 2kg medicine ball in the hands. Raise a leg up onto the step, and raise the other leg up
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50
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Resistance Band
Fold the resistance band into 2, thus making the diameter of it smaller. Attached it to something strong that can support your weight, probably a pole and Put one leg in the band and pull it away from the pole.
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25 (per leg)
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Half squats
Lean against the wall and squat as if you are sitting on a chair. Hold a 2kg medicine ball in your hands.
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30s
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C4 (Intensity Level 4)
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No. of reps/ Time
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Inner Thigh workout
Place a cone, hold a 2 kg medicine ball in yours hands and take a huge step on one side of the foot and squat to touch it with the ball.
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20 (per side)
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Step ups.
Find any staircase, elevated platform. Hold a 2kg medicine ball in the hands. Raise a leg up onto the step, and raise the other leg up
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50 (at a quicker pace)
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Resistance Band
Fold the resistance band into 2, thus making the diameter of it smaller. Attached it to something strong that can support your weight, probably a pole and Put one leg in the band and pull it away from the pole.
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35 (per leg)
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Half squats
Lean against the wall and squat as if you are sitting on a chair. Hold a 2kg medicine ball in your hands.
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45s
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Videos for assistance:
