Problem: Article: Even when you're recovering from surgery or other treatment for a DVT, it's possible to do leg lifts while lying in bed. Leg lifts will improve the circulation in your leg and help prevent further blood clots.  To perform leg lifts in bed, lay on your back with your legs straight out in front of you. Raise your leg a few inches off the bed, breathing deeply as you hold it for a few seconds. Then lower your leg in a controlled movement — don't simply drop your leg to the bed, but lower it at roughly the same speed as you raised it. Or, if you feel strong enough, lower the leg very very slowly. Just remember to keep breathing — do not hold your breath. Repeat this exercise 10 to 20 times with each leg. Try to do this exercise three or four times a day. Particularly if you've had surgery for your DVT, it's important to give your body adequate time to heal. Even if your DVT was treated without surgery, recognize that you are now at increased risk for another blood clot.  If you had surgery, you typically will need several weeks to recover before you can start doing more vigorous exercising. However, your doctor usually will advise you to do what you can to start being active again as soon as possible. This typically includes bed rest for about an hour, and then brief walking for a few minutes before returning to bed rest. Your doctor may give you additional exercises to improve the circulation in your legs. If you had surgery for a DVT, a physical therapist will provide you a list of exercises you can safely do that will improve your circulation and help restore your strength and range of motion.  Get the physical therapist's approval before you deviate from these exercises. Keep in mind that exercising too strenuously following a DVT puts you at risk for another blood clot. Swimming is a low-impact way to get a full-body workout that improves circulation while also giving you a cardiovascular workout. Even if you don't think you're a strong enough swimmer to swim laps, hanging off the side of the pool and kicking can help improve circulation in your legs.  Be careful not to overdo it. The low-impact nature of swimming means you may not realize you're going too hard until the soreness hits the next day. Get permission from your doctor or physical therapist before you begin a swimming program, even if you only anticipate being in the water for a few minutes a day. Even once you're out of the recovery period following a DVT, you're still at increased risk for developing another blood clot. If you are going to be traveling or have a sedentary job, it's important to stay as active as possible.  If you're at work, set an alarm or timer to go off each hour. When the alarm goes off, stand up and move around for a few minutes to get the blood moving in your legs. Every other hour, take a brisk walk around the office or outside. You can also do jumping jacks or jog in place. This will get your heart rate up and improve circulation to prevent blood clots. Try to stay active throughout the day. This can be difficult if you have a sedentary job, but focus on standing as much as possible. For example, you might stand or pace while you're talking on the phone, rather than sitting at your desk.
Summary: Perform leg lifts. Give yourself time to recover. Work with a physical therapist. Try swimming. Stand at least once an hour and walk at least once every two hours.

Problem: Article: MP4 files are typically a combination of audio and video. Audio-only MP4 files are usually in the M4A format, which is a sub-format of MP4. M4A files are encoded with AAC (Advanced Audio Encoding) or ALAC (Apple Lossless Audio Coding). When converting WMA to MP4, you'll be converting to the M4A format. You may also want to consider the MP3 format, which is compatible with more devices. It will result in slightly lower quality than M4A. Adapter is a completely free conversion program that won't install any adware or unwanted toolbars. It is available for both Windows and Mac OS X. You can download Adapter from macroplant.com/adapter/. You can use adapter to convert WMA files to M4A or MP3 (as well as a variety of other formats).  There are lots of conversion services available online, but they require you to upload your files first and then download the converted files. This can take a long time with slow connections, and can eat up a lot of data on metered connections. Using a conversion program like Adapter will be much more efficient, especially if you have a lot of files to convert. During installation, you may be prompted to install ffmpeg. You'll need this for conversion, so follow the prompts to install it. The process is mostly hands-off. You'll be greeted with the minimalist Adapter interface. The songs will be added to the list of files to be converted. You can add all of your songs at once. This will allow you to select the output format for the conversion. These are both M4A formats, which are a subset of the MP4 format. Note that Apple Lossless Audio will result in a much larger file size than the original, while AAC will result in a file around the same size with minimal quality loss. If you want to play the songs on an older device, select "MP3 Audio". This will result in slightly lower quality but will compatible with nearly any device. By default, the converted files will be placed in the same location as the original files. You can change this by clicking the Gear button in the lower-right corner. Click the "Same as Source" drop-down menu at the top of the Directory section to choose a new location. You can have Adapter automatically import the converted songs into your iTunes library, or you can set a custom location. Each song win the list will be converted to the format you chose. The conversion process should only take a few seconds per song. Your converted music will be placed in the location that you specified. if you didn't change the location, you'll find the songs in the same location as the original copies. Now that the files have been converted, you can add them to iTunes on a Mac without any issues.
Summary:
Understand the MP4 format. Download and install Adapter. Open Adapter. Drag and drop all of the songs you want converted into the Adapter window. Click the drop-down menu at the bottom. Select "Audio" and then either "AAC Audio" or "Apple Lossless Audio". Click the Gear button if you want to change the output location. Click the "Convert" button to begin the conversion process. Find your newly converted songs.