Do you work sitting down? 5 tips to avoid circulatory problems

Spending long periods of time sitting can damage circulation and lead to problems such as swelling, varicose veins and thrombosis.

Spending hours sitting is one of the great evils of modern life. This recurring habit in the routine of the vast majority of people is linked to an increased risk of mortality and a series of health problems. One of the most common consequences of this habit is, for example, an increased risk of thrombosis and varicose veins.

“The calf muscles, responsible for pumping blood and activating circulation, remain stationary when we are sitting, making circulation difficult, which can cause fluid retention and, consequently, swelling and the feeling of heavy and tired legs,” explains the vascular surgeon Aline Lamaitamember of the Brazilian Society of Angiology and Vascular Surgery.

“This lack of blood pumping also leads to damage to the walls of the veins, favoring the appearance of varicose veins and the formation of blood clots that cause thrombosis. In rarer cases, these clots can still detach from the vein wall and flow through the circulation until it reaches the lung, causing a pulmonary embolism which can cause sudden death.”

Unfortunately, for many, spending hours sitting is not a choice, but rather an obligation – after all, this is how most work is done today. However, in these cases, it is possible to take some measures to prevent the onset of circulatory problems, as the specialist recommends.

Getting up to walk

From time to time, try getting up from your chair and walking around a bit, whether to go to the bathroom, get a coffee, or get some fresh air. And it doesn’t take long: a January 2023 study have shown that just five minutes of walking for every half hour of sitting can significantly reduce both blood pressure and blood sugar levels.

“And we know that while high blood pressure is associated with a greater risk of varicose veins, thrombosis, atherosclerosis, heart attack and stroke, uncontrolled sugar levels, in turn, damage arterial health, blood flow and can prevent the passage blood for the heart,” says the doctor.

Do simple foot exercises

If for some reason it is not possible to get up, the vascular surgeon suggests some exercises that can also be performed while sitting.

“Start by lifting your heels while keeping your toes on the floor and stay in this position for a few minutes. Then, place your heels on the floor and lift your toes. Hold the position for a few seconds and repeat the stretch a few times,” advises the specialist.

“Another great exercise is to draw circles with your feet for a few seconds, changing direction from outside to inside and from inside to outside. You can also bend your leg and hug your knees as close to your chest as possible. Stay like this for a few minutes, always changing legs.

Wear compression stockings

Compression stockings are excellent allies for circulation, being an excellent way to maintain the health of the legs and prevent the appearance of complications related to varicose veins and other vascular problems.

“Compression stockings, as the name suggests, work by compressing the blood vessels of the leg, improving circulation and venous return, thus avoiding the accumulation of blood and fluids in the legs,” explains Aline Lamaita.

And anyone who believes that only those suffering from varicose veins should wear these socks is wrong. “In addition to patients who already have circulation problems or varicose veins, compression stockings are recommended preventively to people who remain standing or sitting in the same position for a long time and want to prevent varicose veins and their complications, especially if there is a familiar history of these problems.”

Practice physical activity

According to Aline, to prevent circulatory problems, the ideal is that for every eight hours of sitting, you practice one hour of physical activity.

“And you don’t need to be a professional athlete, as low-impact exercises are extremely beneficial. Aerobic exercises, such as walking, cycling, running and swimming, are a great option, as they increase the body’s uptake of oxygen and promote muscle contraction, thus increasing the speed of blood flow in the veins, improving the return of blood to the veins. the heart and lowering blood pressure,” explains the specialist.

Raises the legs

At the end of the day, to deal with swelling and restore blood circulation, the doctor recommends raising your legs.

“The best way to do this is to lie on the floor with your butt against the wall and extend your arms across with palms facing down to aid balance. Remain in this position for a few minutes. Another option is to sleep with your legs raised, placing a pillow underneath, as well as applying cold compresses at the end of the day, ”he adds.

In addition to these precautions, it is also important to maintain a healthy lifestyle, sleep well, drink plenty of water, adopt a balanced diet and avoid smoking and consuming excessive alcoholic beverages.

“However, if you notice any type of change in your legs, such as change in skin color, persistent swelling, burning, feeling tired and fluid retention, it is important to see a vascular surgeon, who can carry out an assessment to diagnose the problem and indicate the best treatment for your case”, concludes Aline Lamaita.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.