A high percentage of the world’s population suffers from varicose veins, a percentage that increases even more among professionals whose work keeps them sitting still for hours a day in the office, causing poor blood circulation. Varicose veins can be painful and cause a tiredness and swelling in the legs that takes away the desire to exercise.
Although varicose veins can be caused by a genetic predisposition, there are some ways to prevent varicose veins and reduce the pain and swelling associated with them. In this article we’ll show you the best exercises to prevent and reduce varicose veins.
Cause of varicose veins:
Varicose veins are caused by a lack of circulation in the veins, resulting in pressure that causes the veins to bulge and look cord-like and Because of a sedentary lifestyle our legs muscles are not squeezing as much blood back to the heart, and if the one-way valves become weak, blood can leak down into the veins. The term for this is venous insufficiency. This backed-up blood can lead to varicose veins.
Tips to Prevent Varicose Veins:
- Avoid being overweight
- Maintain a diet rich in fiber and low in salt
- Avoid wearing high heels. Instead, take a look at the best shoes to prevent varicose veins.
- Keep your legs elevated whenever possible
- Do not cross your legs while sitting
Why Should You Exercise with Varicose Veins?
Low-impact exercises, such as walking and bicycling, are ideal for varicose vein sufferers; however that doesn’t mean you can’t attempt medium-to-high impact activities. It’s best to speak to your primary physician or vascular surgeon before beginning a new aerobic workout. Exercising helps to improve the circulation in your legs and arm, stimulate blood flow, and build strength – while also reducing pain and discomfort.
Comfortable Exercises To Reduce varicose Veins:
1. Leg Lifts to Improve Blood Circulation:
How to do it:
- Unlike leg lifts performed at the gym, which are usually designed to tone your inner or outer thighs, these leg lifts are designed to help ameliorate blood flow through the entire leg.
- Lie on your back, placing your hands beneath your buttocks to eliminate lower back strain. Keeping your buttocks pressed down, and your lower back against the floor, lift one leg at a time and hold in an elevated pose perpendicular to the floor.
- Hold this pose until you feel the blood begin to flow back up from your feet, your calves, and your thighs. Repeat the motion with your other leg.
- For ultimate relaxation, lie on the floor with your buttocks almost touching a wall. Rest both your legs in an elevated pose resting against the wall, and feel the circulation in your legs improve.
- Alternately, you can raise both legs and rotate your ankles to further improve leg circulation.