Best Exercises For Varicose Veins And Spider Veins
The Best Exercises for Varicose and Spider Veins, as well as a Healthy Heart: We’re slowly becoming a nation of sedentary people. Take a minute to think about how much time you spend sitting at work, in front of the TV, or in your car; it starts to add up. In fact, a study published in the Journal of American Medicine (JAMA) showed that Americans move far less than we did just 20 years ago. Currently, 52% of women and 43% of men report participating in no leisure-time activities.Add to that the fact that almost 86% of American workers are sitting at their full-time jobs, and you have a population that’s getting almost no exercise.
Instead, we’re on our digital devices, watching television, or sitting and eating — all of which contribute to obesity and heart disease, as well as varicose and spider veins. A recent study showed that people who were most sedentary had a 147 percent increase in cardiovascular events. That’s scary, considering the average adult spends 50 to 60 percent of their time in sedentary pursuits. So besides helping to prevent varicose veins, a solid exercise program will also help you maintain a healthy weight and stave off heart disease and other chronic diseases.
You don’t have to spend hours in the gym, either. Even a few minutes of exercise every half-hour or so can help get your blood pumping, strengthen your leg muscles to support your veins, and help keep you fit. If you want to know how to prevent varicose veins on legs from showing, take a look at examples of the best exercises for varicose veins and good health.
1. Walking
Walking is the simplest of all exercises since it requires no specialized equipment. It’s one of the best exercises for varicose veins because it is so simple. You can even do it barefoot if you live close to the beach or a grassy park. The easiest thing to do is to get up and take a stroll around the block or even just the perimeter of your building if you work in an office. Set a timer on your phone or computer to remind you to move every half-hour or so for maximum effectiveness.
2. Marching In Place
Marching in place will still get your heart pumping and blood moving. Lift your knees high and swing your arms for maximum cardiovascular benefit. If you’re feeling like you need a challenge, you can grab a light weight in each hand and do biceps curls or overhead presses while you march to tone your arms.
3. Calf Flexors
If you spend a lot of time at a desk or are traveling on planes or public transportation for long periods, try this easy exercise to tighten your calf muscles. Put your feet flat on the floor, then slowly raise your toes, stretching your calf muscle. Now, lower your toes to the floor and raise your heels, repeating for 30 seconds to one minute. You may even find the rocking motion soothing or meditative. Think of it as a mini-leg massage.
4. Running
One of the best leg exercises for varicose veins, running is a fantastic circulation booster — and it doesn’t take much to get your heart rate up and your blood flowing. It is high-impact, so if you have joint problems or other physical limitations, check with your doctor before starting a running program.
5. Bicycling
You can reap the benefits of bicycling even without a bike – just lie on your back on a towel or mat and pedal your legs in the air. Do this as long as you can in one-minute intervals interspersed with 15 seconds of rest. As with all aerobic exercises, be sure to stay hydrated.
6. Toe Flexes
Similar to calf flexors, the toe flex is an easy exercise to do anywhere. At home, lie on the floor with your legs stretched out in front of you. Point your toes forward as far as you can, then back. Do this rhythmically for 20 times per leg.
7. Tippy Toes
Nothing could be simpler than this calf-strengthening exercise that also helps prevent legs cramps and muscle spasms in the leg as well. To do this, stand on your tiptoes, pause, then lower your heels to the ground. Repeat to fatigue.
8. Squats
Squats are so easy that you can do them in the privacy of your cubicle or office. If you’re at home, you can do a few sets while on the phone, while cooking, or even watching television. To do a proper squat, start with your legs shoulder-width apart. Now, slowly lower your butt as if you are going to sit back on a chair. Keep your back straight and your head facing forward. When you get to a seated position, slowly reverse the process until you’re standing again. If you need extra support, do it against a wall.
9. Stretching
Even simple stretching reaps big benefits for your veins and your core strength. All stretches can help increase circulation and strengthen muscles that support your veins.
What are Varicose and Spider Veins? A varicose vein is any enlarged, twisted, bulging vein, although they are more common in your legs and feet. Spider veins, which are smaller and closer to the surface of your skin, are just a milder version of varicose veins. For some people, these veins are just a cosmetic concern. For others, they cause pain, heaviness, aching, bleeding, and itching. You should, therefore, should see a doctor to talk about spider or varicose vein treatments if you are under medical care for any of these conditions.
Causes of Varicose and Spider Veins Varicose and spider veins are signs that the valves in your veins are not closing properly. A vein’s job is to carry blood to your heart so your arteries can re-circulate it back into your tissues. When veins become stretched, weak, or suffer a mechanical function, they’re unable to do this job well. Then, blood pools in the veins, causing them to enlarge.
There are several common causes of varicose/spider veins. • • • • •
Age Weight Sex Pregnancy Prolonged Standing or Sitting
As you age, your veins lose elasticity, causing them to stretch and the valves to weaken, allowing the blood to pool in your veins. If you’re a woman, the hormonal changes of pregnancy and menopause cause vein walls to relax, contributing to varicosities. In fact, menopausal women commonly seek hormone replacement therapy to combat varicose veins. If you’re obese, your weight puts extra pressure on the valves in your veins, causing them to work harder and wear out sooner. In addition, a sedentary lifestyle, or a job where you stand or sit for long periods, can contribute to a restriction of blood flow. So, if you’re wondering, “Does exercise help spider veins?” — the answer is a resounding “yes!”
Everyone experiences varicose veins and underlying venous insufficiency differently. Find out what it means if you have all, some, or none of the typical symptoms. Vein disease is a progressive condition; which if left untreated, can lead to serious health complications. Don’t delay treatment; discover a healthier you today. Here at USA Vein Clinics, Being the largest network of clinics across the country, we specialize in offering non-surgical and outpatient treatments for varicose and spider veins. If you have any questions about your procedure and/or insurance, or you want to book a consultation, get in touch with us today on 888.768.3467. Want to schedule while on the go? Feel free to schedule an appointment online by clicking the button below.