Circulation concerns are one of the most serious difficulties in today's office. Many desk chairs, even ergonomically built seats, have subtle flaws that might lead to leg circulation disorders. They can even compress the back or put some pressure on the shoulders, leading to more extensive circulation problems. Every day, the average American spends over 10 hours sitting.
Poor circulation can cause various long-term medical conditions, such as edema, blood clots, chills, deep vein thrombosis, diabetes, and even the risk of a stroke later in life. Doctors aren't exaggerating when they claim that sitting for too long can destroy you.
Many people work in settings that aren't particularly conducive to an active lifestyle. Desk work frequently requires people to remain sedentary for long periods, resulting in a slowed metabolism, impaired muscle tone, and even decreased mental stability due to stress. Thirty minutes of regular exercise may make a significant difference when you're sitting for 7-10 hours a day, so there's no reason why your typical office atmosphere can't embrace it.
Whether you work at home or in the office, there are a few things you could do to improve blood flow to your legs and avoid complications.
There are ways to enhance circulation in your legs regardless of your level of exercise, according to healthline.com:
Yoga
Yoga has been shown to increase blood circulation. Yoga's other health benefits include lowering blood pressure and increasing flexibility. Yoga sequences can range from gentle to intense, and you may choose depending on the condition you want to manage, such as high blood pressure or diabetes.
Walking
Walking in any amount is the number one prescription for increasing circulation. You can begin by taking brisk walks, perhaps as little as 5 minutes every day. If you can do much more, progressively increase your time or speed. According to research, even modest improvements in the period you walk each day might positively impact.
- It is strongly encouraged to take breaks every hour or so. When you get up and move around, your circulatory system works harder than it would if you sat for hours sans moving. Movement causes your heart to beat faster, which causes your blood to flow more freely.
- Try to take advantage of your lunch break by going for a brief stroll, even if it's to eat your lunch outside or walk to a nearby restaurant for a quick bite.
- Start taking the stairs than the elevator, ride your bike to work instead of driving or commuting, and walk to the restroom on the opposite side of the building. Small changes like these might have a significant impact on your heart health.
Simple Exercises When:
Sitting
- Heel and toe raise: Raise both heels and hold for 3 seconds while seated with both feet on the floor fronting you. Repeat ten times or more. Repeat the lifts, but this time raise both feet' toes.
- Ankle rotation: Lift one foot slightly while seated with both feet on the floor. Rotate the ankle ten times clockwise and then ten times counterclockwise. Rep with the opposite foot.
- Calf stretch: Stretch one leg out in front of you while sitting with both feet on the floor. Bend your ankle and lift your toes toward you. Hold the stretch for three seconds before lowering your foot to the floor. Repeat at least ten times and repeat with the opposite leg.
Standing
- Exercise ball: Place the ball between the middle of your back and the wall while standing near a wall. Squat down, maintaining your back straight and pressing against the ball. Squat as low as you can reasonably. Push yourself back up to your starting position and rep ten times more.
- Leg stands: To keep your equilibrium, grab a chair. Lift one foot and hold the position for 10 seconds, such that your weight is only on one leg. Rep, this time standing on the other leg. Gradually increase the time you hold the posture to 30 seconds, then 60 seconds. Increase the difficulty by holding on to the chair with one hand, one finger, and finally, without holding on at all if you can. You can also do the leg stands while closing your eyes.
- Heel lifts: To keep your equilibrium, grab a chair. Raise your heels gradually until you're standing on tiptoes. Slowly lower your heels in a steady motion. Repeat ten times and progressively increase the number of repetitions.
Body Position
When we sit, many of us cross our legs. This can be detrimental to your lower body's circulation after some time. Change your sitting position to enhance circulation. Make a concerted effort to sit with your legs slightly apart and your feet flat on the floor. Alternatively, you can slightly raise your legs by placing your feet on a stool or platform no more than 12 inches off the ground and try to stand, stretch, and walk around frequently.
Standing Desk
When it comes to increasing your physical activity at work, literally standing more is among the most beneficial things you can do for your body. Standing for at least two hours every day is encouraged to enhance circulation, blood flow and lower the risk of blood clots. Standing desks are an excellent approach to avoid the damaging consequences of sitting. According to studies, employees who use standing desks might burn up to 87 more calories each day than those who use standard workstations.
There are numerous factors to take into account when selecting a standing desk, while we recognize that most people might prefer something inexpensive over something quiet or more durable. That being said, you have an array of choices, whether you want a standing desk converter to transform a conventional desk into a standing desk or a standing desk to replace your current workstation.
Anti-fatigue mat
When standing for prolonged periods, an anti-fatigue mat is commonly preferred. There are various anti-fatigue mats on the market. It can be tough to know which one will work best for you, so it's typically a good idea to consider a range of testimonials and perhaps watch some videos to see which type you like. They are not expensive, and purchasing a basic anti-fatigue mat can prove to be beneficial in blood circulation and your comfort while standing at a desk.
Desk bike
If you spend so much time sitting, working on your computer, or watching TV, an under-desk bike could be an excellent investment. You may buy elliptical cycles online from a range of stores and models. Prices vary depending on your pick. Pedaling while sitting improves blood flow in your legs, trains your muscles, and burns fat.
Active Sitting and Exercise Balls
Active sitting is a unique technique of sitting that eliminates the need for your office chair. Instead of a chair, you'll use a stool or an exercise ball that demands some balance to use. Because you don't have a back to recline on, you're forced to remain upright, and crossing your legs or twisting your hips won't harm your posture. Because there are no armrests, you are compelled to use your arms more actively when accomplishing things. Your heart rate remains slightly elevated above that of regular sitting since you're unable to rest. The continuous changes you must make with your legs aid in maintaining blood flow through them.
Sitting on an exercise ball might help you lose more weight and stay active all through the day. It also strengthens your core, develops muscle strength, improves posture, and improves balance while you're sitting at your computer.
Other Health Tips
- Stay hydrated: When you are adequately hydrated, your heart has a better chance of pumping blood through your blood arteries to your muscles. The American Heart Association (AHA) says that how much water you need to drink depends on the weather, your level of physical activity, and the sort of garments you wear. If you wait until you're parched to drink, you're already dehydrated.
- Quit smoking: Cigarette smoking has a deleterious impact on blood circulation. Nicotine constricts the flow of blood by constricting blood vessels.
- Try massage: The pressure applied and released by the massage therapist also helps to increase blood supply and encourage fresh new blood flow into the affected region. It also helps eliminate lactic acid and the flow of lymph fluid, both of which promote general bodily functions.
Exercise is a crucial element of a heart-healthy everyday routine, and these recommendations, while not strenuous workouts, can be done virtually wherever. Simple in-office improvements like these can be pretty effective in controlling your blood pressure and boosting circulation, both of which are significant cardiac concerns. While advantageous, you should not use these practices in place of regular trips to the cardiologist.
Also, be sure to visit our FlexiWellness Center for more ergonomic, workplace, and health tips!
