Mr Sharma’s Close Call: Understanding Deep Vein Thrombosis (DVT) and Pulmonary Embolism (PE) A Normal Evening Turns into a Medical Emergency Mr. Sharma, a 50-year-old shopkeeper, was wrapping up his day, counting his earnings, when he suddenly felt a sharp chest pain, along with shortness of breath and profuse sweating. Alarmed, his wife and daughter rushed him to the nearest hospital. At the hospital, Dr. Nita diagnosed him with a pulmonary embolism (PE)—a life-threatening condition caused by a blockage in the arteries of the lungs. The Hidden Danger: Deep Vein Thrombosis (DVT) Mr Sharma was confused. “But I don’t smoke or drink (too much), how did this even happen?” Dr. Nita gently explained,“You’ve been sitting for long hours without moving much. This caused deep vein thrombosis (DVT)—a condition where blood clots form in deep veins, usually in the legs. One of these clots broke free, travelled to your lungs, and blocked a pulmonary artery. That’s what caused your chest pain and breathlessness.” What is Deep Vein Thrombosis (DVT)? DVT is a medical condition where blood clots form in deep veins, often in the legs. If left untreated, these clots can travel to the lungs, causing pulmonary embolism (PE), which can be fatal. Who is at Risk of DVT and PE? People over 40 years of age Those with sedentary lifestyles (desk jobs, long travels, shopkeepers) Post-surgery patients Pregnant women People with chronic illnesses Individuals with increased estrogen levels (e.g., on birth control pills) About 30% of people who experience DVT or PE are at risk of recurrence, making awareness and prevention crucial. Symptoms to Watch For: Deep Vein Thrombosis (DVT): Swelling in one leg (often below the knee) Redness or warmth Pain or tenderness in the leg Pulmonary Embolism (PE): Sudden chest pain Shortness of breath Rapid heartbeat Coughing (sometimes with blood) Preventing DVT and Pulmonary Embolism Dr. Nita advised Mr Sharma—and his family—on how to prevent another episode: Top Tips to Prevent DVT and PE: Move Every Hour – Especially during long hours of sitting or standing. Avoid Sitting Cross-Legged – Reduces blood flow in the legs. Stay Hydrated – Helps maintain healthy blood viscosity. Maintain a Healthy Weight – Reduces pressure on veins. Exercise Regularly – Even a daily walk improves circulation. Wear Compression Stockings – If recommended by a doctor. Why Awareness Matters Deep vein thrombosis is underdiagnosed but entirely preventable. If you or someone you know experiences unexplained leg swelling or chest pain, seek immediate medical help. A simple lifestyle change—like standing up once every hour—can literally save your life. Final Thoughts Mr Sharma’s story is a powerful reminder that even non-smokers and non-drinkers can suffer from conditions like DVT and PE due to inactivity. A few proactive steps can keep your blood flowing—and your life going.

Understanding Foot Ulcers and How to Prevent Them In our last post, Mr Sharma shared why he began walking regularly to prevent diabetic foot ulcers. Today, we’re diving deeper into what foot ulcers are, what causes them, and how you can take action to prevent them — especially as you grow older. What Is a Foot Ulcer? A foot ulcer is an open wound or sore that forms due to a break in the skin or body lining. If a leg or foot ulcer persists for more than six weeks, it is classified as a chronic ulcer. The most common type of foot ulcers—accounting for nearly 80%—are venous ulcers. What Causes Venous Foot Ulcers? Our leg veins are responsible for carrying blood back to the heart. When there is sustained pressure in the leg veins—due to standing or sitting for long periods—the tiny micro-vessels in the veins get compressed. This reduces blood circulation, oxygen, and nutrients to specific areas of the leg. Any small injury to those areas can turn into a venous ulcer, especially if left untreated. Common causes and risk factors of foot ulcers: Varicose veins Deep vein thrombosis (DVT) Venous reflux (blood flowing backward) Diabetes Blood clots Leg swelling Limited mobility or immobility Obesity Osteoarthritis Previous leg injuries Venous foot ulcers often occur below the knee, particularly around the inner ankle area, and are more common in older adults. Why You Should Never Ignore a Foot Ulcer Untreated foot ulcers can lead to severe medical complications, including: Skin and tissue infections (cellulitis) Bone infections (osteomyelitis) Gangrene (tissue death due to poor blood flow) Amputation or limb loss Early detection and treatment are critical for recovery and prevention of further damage. How to Prevent or Manage Venous Foot Ulcers If you already have a foot ulcer, consult a doctor immediately to prevent infection and begin treatment. If you’re at risk, here’s how to prevent venous foot ulcers from developing: 1. Keep Moving Inactivity can lead to varicose veins, DVT, and poor circulation — all key contributors to foot ulcers. If your job or lifestyle requires long hours of sitting (e.g., office work, travel), make it a point to move every hour. Use leg movement devices like the SitWalker while seated to stimulate blood flow in your legs. 2. Wear Proper Footwear Ill-fitting shoes can cause friction, cuts, or blisters that can lead to foot ulcers, especially in diabetics or those with poor circulation. Always wear well-fitted, cushioned shoes that offer good support. 3. Monitor Your Feet (Especially if Diabetic) If you have diabetes, check your feet daily for any signs of: Cuts or blisters Redness or swelling Skin discoloration Early detection prevents complications from escalating. How Common Are Foot Ulcers? Foot ulcers affect nearly 2% of adults at some point in their lives. As we age, the risk of developing ulcers increases — but with the right steps, they can be prevented and treated effectively. Final Thoughts Foot ulcers may be common, but they are entirely preventable with the right care and awareness. Prioritize leg movement, circulation, and daily foot checks — especially if you are at risk due to diabetes, varicose veins, or a sedentary lifestyle. Taking proactive steps now can protect your mobility and health in the long run.

Why You Should Walk Every Day: Real Stories, Real Benefits A Walk That Changed Mr. Singh’s Life Mr. Singh was eager to join Rajiv’s daily walking group for the first time. What surprised him most was the diversity of walkers — from teenagers to seniors, even parents with their children — all ready to move together toward better health. “Hi everyone, hope you’re ready to walk to fitness today!” Rajiv greeted the group with enthusiasm. Impressed by the energy, Mr. Singh asked,“Everyone here seems so committed to walking daily. What keeps you all coming back?” That’s when Rajiv smiled and invited members to share why walking regularly had become a part of their lives. Real People Share the Benefits of Walking Daily 1. Relieves Varicose Veins and Boosts Circulation “I walk because it helps manage my varicose veins,” said Priya, a nurse. “Standing all day makes my legs swell, and walking reduces the inflammation.” 2. Prevents Life-Threatening Conditions Like DVT and PE “I had deep vein thrombosis (DVT), and it led to a pulmonary embolism,” shared Mr. Sharma.“My doctor told me walking is essential to maintain healthy blood flow and prevent future clots.” 3. Reduces Heart Disease Risk “Walking just 30 minutes a day can reduce your risk of coronary heart disease by 19%,” said Tina. 4. Controls Blood Sugar and Weight Rajiv added, “Regular walking helps lower blood sugar, promotes weight loss, and supports long-term health for people with diabetes.” 5. Improves Immunity and Reduces Illness “I rarely fall sick now,” said one walker. “Walking daily has definitely boosted my immune system!” 6. Lowers Blood Pressure and Strengthens Joints “It helps me control my blood pressure, and at age 75, my joints feel more flexible,” said Mr. Roy.“It even reduces my osteoarthritis pain.” 7. Prevents Diabetic Foot Ulcers Mr. Singh shared his motivation: “As a diabetic, I’m at high risk for foot ulcers. My doctor said daily walking can help prevent that — so here I am!” Top Health Benefits of Walking Daily Improves blood circulation Reduces risk of heart disease, stroke, and diabetes Helps manage varicose veins and prevents blood clots Lowers blood pressure and cholesterol Boosts immunity and energy Strengthens bones, joints, and muscles Reduces mental stress and improves mood Aids in weight loss and fat burning Enhances sleep quality and brain health Make Walking a Daily Habit — Start Today “You’re going to love walking with us,” Tina told Mr. Singh. With laughter, camaraderie, and health on their side, the group started their daily brisk walk — one step at a time toward better health.

Night Cramps and Sedentary Life: Anuja’s Wake-Up Call When Leg Pain Strikes at Night After experiencing frequent night leg cramps, Anuja decided it was time to consult her doctor. “Hi Anuja, how are you doing today?” greeted Dr. Nita, noticing the discomfort in Anuja’s walk. “I’m good now, doctor, but not last night. That’s why I’m here,” Anuja responded. “I’ve been getting painful cramps in my legs while I sleep. It started after a hike three weeks ago, but the soreness has stayed. Last night’s cramp was so bad, my leg still hurts!” Dr. Nita asked, “How many hours do you spend sitting during the day?” Anuja hesitated. “About 11 to 12 hours. Between my job and online classes, I hardly get up.” What Causes Night Leg Cramps? “That’s the issue,” explained Dr. Nita. “You’re seated too long, and likely not hydrating enough either. Poor blood flow from a sedentary lifestyle often causes nocturnal leg cramps — involuntary muscle spasms that occur during sleep.” She added, “Your muscles become tight and prone to cramping when blood circulation is inadequate. You need to add more movement to your day.” How to Relieve and Prevent Night Cramps Anuja asked, “So how do I stop these cramps?” Dr. Nita recommended: Stretching throughout the day Leg and foot exercises before bedtime Flexing your feet and toes regularly “These promote healthy blood circulation and reduce muscle spasms at night,” she explained. “But it’s hard to remember to move when I’m glued to my screen all day,” Anuja admitted. Tech Solution: The SitWalker “In that case, look into devices like the SitWalker,” Dr. Nita advised.“It mimics natural leg movement while seated. All you need to do is rest your feet on the platform — it stimulates walking-like motions, enhancing circulation and reducing the chances of night cramps, blood clots, and varicose veins.” Anuja was excited. “That sounds perfect! I’ll try stretching daily and explore the SitWalker too.” Understanding Night Leg Cramps Nocturnal leg cramps affect up to 60% of adults, especially: Women People over 50 Those with diabetes, low blood sugar, or sedentary habits Cramps usually occur in the calves, but may also affect the feet or thighs. Common Triggers: Overexertion of muscles Prolonged standing Sitting cross-legged or in one position for too long Dehydration or electrolyte imbalance Pregnancy Nerve or metabolic conditions Tips to Relieve a Night Cramp Instantly Use a cold or warm compress (based on what soothes you more) Stretch or massage the affected muscle Flex your toes upward and hold the stretch Stand and walk to ease tension in the leg Lifestyle Changes to Prevent Night Cramps Take short walks or standing breaks every 45–60 minutes Avoid crossing your legs while seated Stay hydrated throughout the day Do calf stretches and foot exercises regularly Consider aiding devices like the SitWalker for passive movement Final Thoughts: Don’t Let Cramps Cramp Your Life Night leg cramps are painful — but highly preventable.By incorporating regular movement, staying hydrated, and using assistive tools like the SitWalker, you can dramatically improve blood flow, reduce pain, and sleep better.