Exercises for Healthy Legs and Veins
What you can do for yourself?
There are many things that you can do to positively support your veins and their health, and to prevent venous disorders.
Did you know? Your body is designed to walk 30 km a day. How many kilometres do you actually do? No one expects you to walk a half marathon every day, of course. But even smaller walks can make a difference to your health.
Pay special attention to the avoidable risk factors. In addition to reducing or avoiding these risks, you should also take active measures as well: why not take the stairs instead of the lift every now and then, or the bicycle instead of the car.
Forms of exercise that improve your endurance, for example swimming, cycling, walking or jogging are ideal for strengthening your muscle pumps. Your body will thank you for it!
Refrain from crossing your legs as this can constrict the veins at the back of the knee, thereby restricting blood circulation. Instead, cross only your feet when sitting.
A healthy diet is always advisable as every extra pound puts further strain on your body, in particular your legs and veins. Make sure your dietary fibre intake is sufficient and cut down on sugar and fat. You should ideally also avoid alcohol and nicotine consumption.
Seated Exercises
Leg stretch
Get a chair and sit down. Put your arms over the back of the chair and lift your legs up. Now pull your legs up towards your upper body and stretch them out again.
Foot bounce
Sit on a chair. Point and flex your feet. Make sure that you bend and stretch your ankle and roll it evenly.
Standing Exercises
Heel-to-toe movement
Stand on your tiptoes. Roll your foot down slowly until your heels touch the ground and then go back onto your tiptoes. Lift one leg off the ground and move it around in a figure-of-eight motion. Then do the same with the other leg.
Leg swing
Lift one leg off the ground and move it around in a figure- of-eight motion. Then do the same with the other leg.
March
March on the spot and let your arms swing loosely by your side. Bring your knee up as much as you can, up to about waist height.
Squat
Stand up straight and stretch out your arms in front of you. Now slowly do some deep squats. Make sure that your knees stay behind your toes.
Exercises on your back
Cycling
Lie on your back and stretch your legs up in the air. Do a cycling movement in small motions. Repeat this exercise going backwards too.
Leg lift
Lie on your back. Raise and lower your legs one at a time, making sure they remain stretched out the whole time.
Foot circle
Lie on your back. Slightly raise both your stretched legs and move your feet in opposite directions in a circular motion.
Leg cross
Lie on your back and stretch out your legs in the air as vertically as possible. Make sure that your buttocks are slightly raised off the ground. Now do a scissor movement with your legs.
