Living a sedentary lifestyle has become increasingly common in today’s society.

Many people spend most of their workday at an office, sitting at a desk without any physical activity. This routine can lead to various health issues, including venous disease, which affects the veins in your legs, making it harder for blood to flow back up to the heart.

If left untreated, venous disease can cause several symptoms, such as pain, swelling, and varicose veins, which can even lead to more severe complications. However, the good news is that there are simple steps you can take to manage the symptoms of venous disease and prevent it from getting worse, even while at work.

Movement is key to venous disease treatment, and there are various ways to stay active throughout the day and improve blood flow in your legs. In this blog post, we’ll explore some of the most effective ways to stay active during your workday, including simple exercises and lifestyle changes that you can incorporate.

Office exercises to stay active while at work

How Often Should I Move Around During the Day with Venous Disease?

Sitting or standing in one position for too long can worsen your condition and increase the risk of developing blood clots.

Thankfully, there are simple ways to keep your legs active without engaging in strenuous activities.

If you work a desk job, taking regular breaks and stretching your legs is especially important.

You can take a short walk around the office, climb some stairs, or even do some simple leg exercises at your desk to keep your legs active.

If standing up and walking around is difficult, you can still try standing up and sitting down frequently.

It’s important to remember that even small daily movements can make a significant difference in managing your venous disease symptoms.

Below, we’ll get into a few easy movements you can do while seated.

What are Exercises I Can do From a Chair?

Due to prolonged sitting, it’s not uncommon to develop venous diseases, including varicose veins, deep vein thrombosis, and leg swelling.

However, there are several exercises you can do from your chair to keep your blood flowing and prevent these conditions from developing.

  1. Calf Raises: Calf raises primarily work your calf muscles. Sit in your chair with your feet flat on the ground. Slowly lift your heels off the ground and raise your body onto your toes. Hold for a few seconds, then slowly lower your heels back down. Repeat this exercise several times. Calf raises help to improve the circulation in your lower legs, which can prevent blood clots and reduce the risk of deep vein thrombosis.
  1. Ankle Circles: Ankle circles are a simple exercise that can help improve joint mobility and reduce stiffness. Sit in your chair with your feet flat on the ground. Lift one foot off the floor and rotate your ankle in a circular motion. Repeat this for several rotations before switching to the other foot.
  1. Leg Lifts: Leg lifts are an excellent exercise to strengthen your quads and glutes. Sit in your chair with your feet flat on the ground. Slowly lift one leg and straighten it out in front of you.

Hold for a few seconds, then slowly lower it back down. Repeat this exercise with the other leg.

  1. Toe Taps: Toe taps are a great way to engage your calf muscles and improve circulation in your lower legs. Sit in your chair with your feet flat on the ground. Lift your toes towards the ceiling, then tap them back onto the ground.
  1. Knee Lifts: Knee lifts are another exercise that can help reduce lower back stiffness and improve hip flexibility. Sit in your chair with your feet flat on the ground. Slowly lift one knee up towards your chest and hold for a few seconds. Slowly lower it back down and repeat this exercise with the other knee.

Even with limited mobility, it’s essential to incorporate some movement into your daily routine.

Do I Need Special Equipment To Be Active in the Office?

You don’t need any special equipment to be active in the office – just your body!

That being said, some items can make staying active during the day easier. One example is resistance bands.

Resistance bands are inexpensive, portable, and can be used for various exercises to help you stay active and engaged during the workday.

The key to staying active at work is finding an activity you enjoy and can incorporate into your daily routine.

Remember, staying active doesn’t have to be complicated or time-consuming. Even small changes can significantly affect your overall health and productivity. Take the stairs instead of the elevator, or stretch during your breaks.

With a little effort and determination, you can stay active and feel great throughout the workday!

What are the Symptoms of Sitting Too Long?

It’s no secret that prolonged sitting can negatively affect your health, causing swelling and tightness in your ankles, feet, and lower legs.

When you sit for a long time, the blood in your lower extremities can pool, leading to fluid buildup and swelling.

Moreover, sitting for extended periods puts pressure on your legs, making the veins work harder to push blood back up to your heart.

This constant pressure can cause the veins to stretch and weaken over time, leading to discomfort and swelling.

It’s important to pay attention to these symptoms as they can be an indication that you’ve been sitting for too long and need to take a break.

If you notice that your socks leave indentations on your skin that take a long time to disappear or are deep, it’s a sign that you need to get up and move around.

Even if it’s just a brief walk, movement can help improve blood circulation and alleviate swelling.

Does Fidgeting Count as Movement During the Day?

Have you ever caught yourself fidgeting during the day? It’s a common habit that many people engage in without even realizing it.

While it may seem like an unimportant habit, fidgeting can help promote venous flow.

By incorporating small, repetitive movements into your routine, you can keep your muscles active.

Fidgeting keeps the muscles in your legs active, which helps encourage blood flow and prevent blood from pooling in the veins.

This can be especially important for those who spend long hours sitting at a desk or in a stationary position, as it can help prevent stiffness and discomfort.

Of course, it’s important to note that fidgeting should not replace other forms of exercise or movement.

It’s still important to get regular exercise for optimal venous health. However, incorporating small movements throughout the day can be an easy and effective way to improve your overall venous health.

Some examples of simple fidgeting movements include tapping your foot, wiggling your toes, or even just standing up and stretching periodically throughout the day.

These small movements can help keep your body active and promote healthy blood flow.

Final Thoughts

By taking care of our bodies and staying active, we can prevent and manage various health issues, including venous disease. 

If you’re experiencing any pain, swelling, itching, numbness, or heaviness near a vein that doesn’t go away in a few days, it’s important to seek professional help. 

At Michigan Vascular Center, we specialize in diagnosing, managing, and treating various venous problems, including Chronic Venous Insufficiency, Deep Venous Thrombosis, Varicose Veins, and more. 

With over 50 years of experience, we have a long-standing history of being the first in Michigan to perform and advance vascular care. If you have any questions or concerns about your vascular health, feel free to call us at (810) 732-1620 or fill out our form to learn more.