Cardiologists Warn That This Everyday Habit Can Raise Your Risk of Blood Clots

Blood clots are not something most people like to think about, but ignoring them can be dangerous. They affect hundreds of thousands of people every year and often appear without clear warning signs. While they are not always deadly, untreated clots can cause serious and long-term health damage. That is why doctors take it seriously when cardiologists say there is one common habit people should stop right away.

The habit is simple and surprisingly common.

Sitting for long periods of time.

Spending hours on the couch, staying glued to a computer, or remaining seated during a long flight without moving may seem harmless, but it can significantly raise the risk of developing dangerous blood clots.

Here is what is happening inside your body and what you can do to protect your circulation.

What Blood Clots Actually Are

Blood clots are part of your body’s natural defense system. If you cut your finger or scrape your knee, platelets rush to the area and clump together to stop the bleeding. That process forms a clot, and in those situations, it is essential.

The problem starts when clots form inside blood vessels without a clear injury. Imagine traffic on a busy highway suddenly coming to a complete standstill for no reason. That is similar to what happens when a clot blocks blood flow in a vein or artery. If a clot breaks loose and travels, it can lodge in the lungs, brain, or heart, potentially causing a pulmonary embolism, stroke, or heart attack.

Why Sitting for Too Long Is a Serious Issue

When you stay seated for extended periods, blood tends to pool in the lower legs. Because the muscles are not contracting, blood flow slows down, making it easier for clots to form.

Preventive cardiologists explain that regular movement helps keep blood circulating properly. Your muscles act like pumps, pushing blood through your veins. When those muscles are not being used, circulation slows, and risk increases.

Another cardiology expert points out that this slowed movement, known as venous stasis, is one of the main contributors to clot formation.

And this risk is not limited to older adults or people with existing health conditions. Even young and otherwise healthy individuals can develop blood clots if they spend too much time sitting without movement.

Other Factors That Increase Blood Clot Risk

Prolonged sitting is a major contributor, but it is not the only one. Several other factors can increase the likelihood of clot formation.

Medical conditions
Certain illnesses raise clot risk, including cancer and cancer treatments, heart disease, autoimmune disorders, and inherited clotting conditions such as Factor V Leiden.

Injuries or surgeries
Major operations, especially those involving the hips, legs, or abdomen, can increase clot risk. Recovery often involves extended bed rest, which means very little movement.

Hormonal changes
Pregnancy, birth control pills, and hormone replacement therapy can all increase clot risk due to changes in estrogen levels, which can make blood more prone to clotting.

Lifestyle factors
Smoking, obesity, dehydration, excessive alcohol use, and a sedentary lifestyle all contribute to higher clot risk.

Age
As people get older, blood vessels become less flexible and activity levels often decrease. This combination alone can raise risk, even without other health problems.

Warning Signs You Should Never Ignore

Blood clots can be quiet, but sometimes the body sends signals. Pay attention to symptoms such as unexplained swelling in one leg or arm, pain or cramping in the calf, skin that feels warm or changes color, sudden shortness of breath, a fast heartbeat, sharp chest pain when breathing deeply, coughing up blood, or feeling faint or dizzy.

These may be signs of a deep vein thrombosis or a clot that has moved to the lungs or heart. If these symptoms appear, medical attention is urgent.

How to Reduce Your Risk Before Problems Start

The encouraging news is that many blood clots are preventable with small lifestyle changes and awareness.

Move often
You do not need intense exercise. Simply break up long periods of sitting. Walk around every hour, stand and stretch, flex your feet during travel, or do gentle leg movements at your desk.

Stay hydrated
Water helps keep blood from becoming too thick. Dehydration increases clot risk. Drink water regularly throughout the day and limit alcohol and excessive caffeine.

Know your personal risk
Your risk may be higher if you have a family history of clots, smoke, are pregnant or recently gave birth, have been hospitalized, take certain medications, or live with chronic conditions like diabetes or high blood pressure. Understanding your risk helps you and your doctor plan ahead.

Consider compression socks if advised
Compression stockings help improve blood flow in the legs and are useful during long trips or recovery periods. They are not just for older adults, but should be used under medical guidance.

Maintain a healthy weight
Extra weight, especially around the abdomen, places pressure on veins and slows circulation. Even small weight changes can improve blood flow and heart health.

Follow medical guidance
People with a history of clots or higher risk may need medications that reduce clotting. These are prescribed carefully and should only be taken under a doctor’s supervision. In some cases, imaging tests like ultrasounds can detect clots early, before serious damage occurs.

If something feels off, speak up. Paying attention to your body and making small changes can make a meaningful difference in protecting your health.