2023-05-20 23:07:06
Son more than 3 million people those who regularly telework in Spain, a figure that represents three times more than that registered in 2019, according to a study carried out by Randstad on the evolution of remote work. More than three million women and men who, therefore, can go through up to 8 hours sitting in their office chairs.
Hours that you can surely start sitting with your back straight, but that with the passage of time usually end up deriving into a crooked back, cross-legged (a way of sitting that is not recommended by experts) and with that annoying feeling of swollen and tired legs. Precisely to avoid this sensation and promote proper blood circulation in your legs, here is a effective exercise to remedy it.
The best exercise to avoid tired legs
Although there are several exercises that can help you avoid tired legs and improve your circulation, there is a low impact exercise and perfect for all ages, who will always be that great ally: walk.
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Yes, you read it right. Walking, in addition to being cheap and easy, is an exercise that helps stimulate blood circulation and improve leg health. In fact, it is advisable to walk a day at least 30 minutes a day and if you work many hours sitting in the office, the ideal is that every half hour try to get up and walk taking a short walk and without having to move away from your site.
Take advantage of those breaks to stretch your legs, back, arms and neck. A gesture as simple as this can help you feel better.
Other exercises to improve tired legs
- Stretches: Stretching can help you relieve muscle tension in your legs and improve blood circulation. Stretch your leg muscles before and after exercising, or just when you feel tired.
- Aerobic exercises: aerobic exercises such as running, cycling or swimming are excellent allies to improve blood circulation and strengthen leg muscles. It is recommended to do at least 30 minutes of aerobic exercise a day.
- Weightlifting: lifting weights can help strengthen leg muscles and improve blood circulation. Try to work your leg muscles two to three times a week.
- Yoga: Yoga is a practice that combines stretching, breathing exercises, and meditation, and it can also help you relieve muscle tension in your legs and improve blood circulation.
Other effective ways to avoid tired and swollen legs
In addition to this exercise and precisely to put aside that heavy and tired legs Also characteristic of the spring and summer months, here are some tips and tricks that will also help you alleviate that feeling of burning and exhaustion and enjoy lighter legs.
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watch your diet
Ensuring a balanced diet and healthy eating is essential to help alleviate that feeling of tired legs. So we encourage you to include in your diet products such as olive oil, oily fish, soybeans… All these products are rich in polyunsaturated fatty acids and lower triglyceride and cholesterol levels, preventing poor circulation.
The red fruits will also be another great ally to promote the relief of the legs, thanks to its anti-inflammatory and vasoconstrictor action. On the other hand, drinking at least a liter and a half of water a day is also a key point to eliminate toxins and help improve blood circulation. You can also help ensure that hydration with fruits, vegetables, infusions, juices…
Massages and cold water
A gesture as simple as end the shower with a stream of cold water on the legs, will help you avoid that feeling of heaviness in the legs. If you also massage them in an upward direction starting with the feet and ending with the thighs, you will further relieve that burning sensation and swelling typical of the hot months.
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Avoid standing or sitting for long periods of time
Although we know how complicated this part can be, especially for those who telework for many hours sitting in front of the computer or for those whose work requires them to remain standing for many hours at a time, the reality is that this type of routine may increase risk that our legs experience heaviness and fatigue, as well as circulation problems.
To avoid it, try to alternate body weight from one leg to the other or just bend your knees a bit. If, on the contrary, the problem is precisely staying seated for long periods of time, the perfect thing in these cases is to try to take short breaks to get up at least every half hour.
Sport, your great ally
Although in summer and with the holidays and days of sun and beach in mind, doing sports is not always the most appealing, we assure you that this will be that great ally to relieve heaviness in the legs. And it is that guaranteeing daily physical activity prevents that annoying swelling and burning in the legs from appearing.
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Bet for it by resistance exercisesby going out by bike for at least half an hour a day or take advantage of the days at the beach or pool to swim and exercise your legs.
legs up
something as simple as rest for a while raising our legsIt is a great help to improve circulation and avoid swollen legs during these months. Rest in this position for a few minutes, helping you, for example, with a pillow to raise your legs and thus promote circulation.
Avoid clothing that is too tight
Although it may seem somewhat less important, the reality is that clothing also plays a fundamental rolen that feeling of swollen legs. The reason? Clothes that are too tight on the legs hinder venous return from the legs to the heart, hindering circulation in this area and favoring that feeling of tired legs. So we advise you to choose loose, comfortable and, above all, cool clothing to alleviate the typical heat of this time of year.
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Foods that improve blood circulation
Spending too many hours in one position, whether sitting or standing, can lead to a poor blood circulation that can be reflected in our body with the appearance, for example, of varicose veins or swollen feet. These foods will be your allies to avoid it:
- Ginger: this root with regular consumption can help fluidize the blood. You can take it fresh or dry with your meals, infusions or desserts.
- it: There are many beneficial properties of this food, among them is an anticoagulant that, together with the onion, stimulates blood circulation and decreases the appearance of varicose veins.
- dark colored fruits: black grapes and blueberries They are rich in antioxidants and, therefore, in vitamin Cwhich improves the appearance of varicose veins and are beneficial for good blood circulation.
- Walnuts: a handful a day provides our body with omega-3, which has a high anti-inflammatory power, and vitamin B3 which, thanks to its vasodilator effect, promotes blood circulation and can eliminate varicose veins.
- buckwheat: this cereal is rich in flavonoids that reinforces the action of vitamin C, protecting the capillaries and the walls of the blood vessels. with consume two or three servings a week It will be enough.
- Mijo: This cereal of Asian origin tones the spleen, which governs the blood vessels and allows proper blood circulation. Cook it with plenty of water and take two portions a week as cereal, in cakes or kibbles.
- Horse tail: it is rich in silicon, necessary for the formation of collagen and to keep the vascular walls in perfect condition. You can take two cups in infusion with the ground plant or add it to salads, creams and vegetables.
- sunflower seeds: provide essential amino acids necessary for the capillary structure and are rich in vitamin E, a powerful antioxidant. One tablespoon a day is enough.
- Lemon: the amount of vitamin C in lemon is essential, since it is involved in the collagen and elastin formation. The ideal is to take half a lemon squeezed with warm water on an empty stomach and, of course, you can add it to all the meals you want.
- Turmeric: is a spice with anti-inflammatory properties, as well as being a powerful antioxidant. You can take it fresh in infusion, creams or sauces with a little pepper and olive oil to improve blood circulation.
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