AI generated image
As the August holidays come to an end, many people are returning to work and school routines that involve hours of sitting at a desk.
While sitting may seem harmless, prolonged inactivity can slow circulation in the legs, contributing to swelling, heaviness and discomfort and potentially worsening chronic venous disease and varicose veins.
"Sit still long enough, and your calf muscle stops doing its job. And that job is moving blood back up the leg," Sanjiv Lakhanpal, MD, President and CEO of Center for Vein Restoration says.
“People do not necessarily need to overhaul their day to support better circulation. Small, consistent movements can make a big difference.”
Here are a few tips on how to survive the busy routines;
Move every 30 minutes. Stand up, stretch or walk around for a few minutes. If you cannot leave your desk, try ankle pumps, heel raises or flexing and extending your feet.
Take a walking break at least once an hour. Walk to get water, use the restroom, visit a colleague or simply take a lap around the office or school.
Change positions regularly. Avoid keeping your legs crossed for extended periods. When possible, keep both feet comfortably supported and shift positions throughout the day.
Use your lunch break to move. Even a 10-minute walk can help break up a long stretch of sitting. Try eating away from your desk and taking a short walk afterward.
Keep moving after work or school. Walking, cycling, swimming and other activities that engage the legs can help support healthy circulation.
Pay attention to symptoms. Persistent leg swelling, aching, heaviness, cramping, itching or increasingly visible veins should not simply be dismissed as a normal part of sitting all day. Talk with a healthcare professional if symptoms persist or worsen.
The goal is not to eliminate sitting. It is to break up long periods of uninterrupted sitting with regular movement. Setting a reminder on your phone or computer can make these short movement breaks easier to incorporate into the work or school day.
