Exercises You Can Do At Home
Are you a professional who tends to stand or sit for long hours in the office? Or a person who has a hard time controlling your weight? Or a woman who loves to wear high-heeled shoes? You may not see it yet but you are likely to be at risk of developing varicose veins.
Varicose veins aren’t just unsightly. They can also induce pain and discomfort. The condition is caused by a lack of blood circulation in the veins. The pulled blood in your legs causes pressure on your veins and leads to the development of bulging and swelling veins. Sounds painful, isn’t it? The good news is varicose veins are a treatable condition.
Exercise, in general, can help you prevent and get rid of varicose veins. However, there are specific leg exercises meant to beat varicose veins by increasing blood circulation and can help work the pulled blood from the legs back to your system. Just make sure to consult your physician before trying out these workouts.
1. Lying Exercises
Start with a simple and easy leg exercise. Place a comfortable exercise mat on the floor and lie on your back. With your upper body straight and both knees bent, lift one leg at a time just like a matching movement. The leg should be just about 10 centimeters off the floor. Do three sets of 12 reps with about 15 to 20 seconds rest in between.
Once you get a hang of it, challenge yourself to make bigger movements. Lift one leg at a time but this time, take your leg a little bit further towards the chest. Do three sets of 10 reps with 15 to 20 seconds rest.
Once your body has warmed up, it’s time to do the leg extensions. With your upper body straight and both knees bent, raise one calf up and put it down slowly. Do the same for the other leg. Do three sets of eight reps with 15 to 20 seconds rest.
Another exercise to reduce varicose veins and encourage pulled blood to circulate is elevating your legs and holding them a little longer. Lift one leg up to get the blood flowing back down and hold it up in the air for five to 10 seconds. Do the same with the opposite leg and try to have 10 lifts.
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Bicycle Leg Exercise
While lying on your back, bring both feet up in the air, bending them at the knee and start pedaling, as if you’re riding a bicycle. Do this leg exercise for about 30 seconds. You may also do the same circular motion with one leg at a time and alternate your legs between the sets.
2. Standing Exercises
You may be familiar with squats as one of the effective exercises for weight loss. Stand with your legs shoulder-width apart, bend your knees, and go up and down slowly. Do at least 10 reps.
Look for a sturdy chair and place it behind you so you can have support in case you lose your balance. Stand with your legs straight and feet apart. Rise on your tiptoes slowly and lower back down. Do three sets of six reps with 15 to 20 seconds rest in between.
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Look for a wall and lean your long back against it. Push your feet heels around 20 centimeters away from the wall. Slowly lift your toes up and lower back down. Try to do 3 sets of 6 reps as well.
Tip Toe Walk
Challenge yourself to walk around for 15 seconds up on your toes and try to move around while maintaining the position. You don’t have to mimic the feet of ballerinas on your tip toe exercise. A little elevation is fine.
3. Low-Impact Aerobics
Low-impact aerobics can encourage movement in your legs and get your circulation going. Exercises such as standing hamstring curls, high knee lifts, heel digs, and stepping side to side can promote good blood flow and reduce the swelling of the veins.
Unlike most aerobic exercises that force you to rush, take time doing these movements. Perform each exercise for about a minute. You may hold onto a bar, a sturdy chair, or a wall for support if necessary. Keeping your legs active through biking and walking is also great for reducing the occurrence of bulging veins.
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In addition, these leg exercises aren’t enough for you to prevent and get rid of those nasty veins. No exercise can beat proper diet and lifestyle in treating the condition. Simple habits like avoiding wearing high heels and crossing legs while sitting, and keep your legs active and elevated whenever possible can reduce varicose veins.