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	Country pages ---------------------- Andean Region Brasil Germany Italy Japan Mexico Spain U.S.A.   One particularly effective method of avoiding serious venous disorders and therefore preventing thrombosis is going for a brisk walk. Half an hour or 45 minutes twice a day is quite sufficient. Indeed, the quantity is less important than the habit of taking exercise on a regular basis. Walking promotes the flow of blood through the entire body, strengthens the immune system and has a positive effect on your cholesterol level. It is also less taxing on the joints than jogging and is associated with a considerably lower risk of injury than most other sports. In addition, walking is very good for your mental wellbeing, particularly if you make a regular habit of it. The main aspect is that this form of exercise can be practised any time and any place, without special arrangements and expensive equipment. All that is needed is comfortable clothing and a pair of walking shoes. Assume a relaxed, leisurely gait with your body upright and your shoulders back to promote airflow into the lungs, and allow your arms to swing freely forwards and backwards. Start at a speed which will not make you out of breath. If you are walking with other people, you should be able to hold a conversation at all times. Once you are walking on a regular basis - in other words, at least four to five times a week - you will quickly notice the benefits, particularly if you are already suffering from serious problems with your veins. The symptoms are certain to improve. Exercise is particularly vital for people with susceptible veins. Other activities besides walking that are recommended by experts in vascular medicine include hiking, swimming, cycling and even dancing. Sports that should be avoided, on the other hand, are those that require short bursts of peak performance and where abrupt movements are essential, such as ball sports or tennis. Avoid standing motionless for extended periods of time if possible. If you have to stand, for example when waiting for a bus or train, use the time to do your vein exercises. When you are sitting, try to keep your legs up if possible. Use your imagination to find ways of converting your daily activities into vein-friendly exercises. For example, walk or cycle instead of taking the car whenever possible. Climb the stairs instead of using the lift or elevator. If you travel to work by bus or the underground, get out one stop earlier or later and go on foot instead. This habit is not only good for healthy veins but will also give you a completely new relationship to your surroundings. An equally important factor as adequate exercise is a balanced wholefood diet with as little meat and as much fruit and vegetables as possible. There is plenty of literature available on this subject. A healthy diet together with plenty of exercise is an unbeatable combination. It helps you to avoid becoming overweight or, if you are already carrying a few excess pounds, will allow you to slowly but surely lose the extra weight. This is tremendously important, because obesity generally leads to high blood pressure which in turn is extremely damaging to your blood vessels. The injuries that then arise are particularly favourable sites for a thrombus. Drinks containing alcohol or caffeine should also be consumed in moderation if at all, while smoking should be avoided completely. Instead, try to drink at least two to three litres of water each day - this dilutes your blood and reduces the risk of thrombosis.