Tips & Articles
5 Steps to Healthy Legs and Feet in the Workplace
In today’s fast-paced work environment, it's easy to overlook the health of our legs and feet,
especially if we are seated at a desk for prolonged periods or standing on our feet all day.
However, maintaining good vein circulation is crucial for preventing various leg health issues.
Here are five essential steps to ensure your legs and feet remain healthy and your leg vein
circulation stays optimal.
1. Regular Movement – One of the most effective ways to maintain good leg vein circulation is to incorporate regular movement into your daily routine. Sitting or standing in one position for too long can lead to blood pooling in your legs, causing swelling and discomfort. Set a reminder to get up and move every 30 minutes. Simple actions, such as walking to the water cooler, stretching your legs, or even marching in one place, can improve leg vein circulation.1
2. Proper Footwear – Wearing the right shoes is vital for the health of your feet and legs. Select footwear that offers sufficient support and comfort, particularly if your job requires prolonged standing. Avoid high heels and shoes with inadequate arch support. Instead, opt for ergonomically designed shoes or inserts that help maintain the natural alignment of your feet, reducing strain and promoting better leg circulation.
3. Elevate Your Legs – Elevating your legs periodically during the day can help reduce swelling and improve leg circulation. If possible, take short breaks to lie down and prop your legs up against a wall or on a chair. Elevating your legs above your heart allows gravity to work in your favour and may improve blood flow in the veins of your legs. Even at your desk, you can use a footrest to elevate your feet slightly, which can make a significant difference.1
4. Stay Hydrated – Hydration plays a crucial role in maintaining good circulation. Drinking enough water to meet your daily intake will improve your leg circulation. Dehydration decreases the amount of blood circulating through your body. Blood is thicker and doesn’t flow as freely as it does when you drink plenty of water. Aim to drink at least eight glasses of water a day and drink caffeine in moderation.2,3,4
5. Engage in Leg Exercises Incorporating specific leg exercises into your routine can greatly enhance leg vein circulation. Simple exercises, such as ankle pumps, calf raises, and leg lifts, can be done discreetly at your desk or during breaks. These exercises help stimulate the muscles in your legs, promoting better blood flow in your veins. Additionally, consider activities such as walking, cycling, or swimming, which are excellent for maintaining overall leg health. Maintaining healthy legs and feet in the workplace is essential for your overall well-being. By incorporating these five steps into your daily routine, you can ensure good leg vein circulation and reduce discomfort. Remember, your legs and feet are the foundation of your body; taking care of them will keep you active and healthy, both in and out of the workplace.
References:
1. Seladi-Schulman J. What Are the Benefits of Elevating Your Legs. [Updated 2021 Feb 1; Cited 2025 Jun 30]. Healthline. Available from: https://www.healthline.com/health/elevating-legs
2. Silver N. Why is Water Important? 16 Reasons to Drink Up. [Updated 2023 Apr 12; Cited 2025 Jun 30]. Healthline. Available from: https://www.healthline.com/health/food-nutrition/why-is-water-important
3. Graf J. How Dehydration Affects Your Heart. Jeffrey Graf MD. Available from: https://www.jeffreygrafmd.com/blog/how-dehydration-affects-your-heart
4. NHS. Water, drinks and hydration. [Updated 2023 May 17; Cited 2025 Jun 30]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks- nutrition
2. Proper Footwear – Wearing the right shoes is vital for the health of your feet and legs. Select footwear that offers sufficient support and comfort, particularly if your job requires prolonged standing. Avoid high heels and shoes with inadequate arch support. Instead, opt for ergonomically designed shoes or inserts that help maintain the natural alignment of your feet, reducing strain and promoting better leg circulation.
3. Elevate Your Legs – Elevating your legs periodically during the day can help reduce swelling and improve leg circulation. If possible, take short breaks to lie down and prop your legs up against a wall or on a chair. Elevating your legs above your heart allows gravity to work in your favour and may improve blood flow in the veins of your legs. Even at your desk, you can use a footrest to elevate your feet slightly, which can make a significant difference.1
4. Stay Hydrated – Hydration plays a crucial role in maintaining good circulation. Drinking enough water to meet your daily intake will improve your leg circulation. Dehydration decreases the amount of blood circulating through your body. Blood is thicker and doesn’t flow as freely as it does when you drink plenty of water. Aim to drink at least eight glasses of water a day and drink caffeine in moderation.2,3,4
5. Engage in Leg Exercises Incorporating specific leg exercises into your routine can greatly enhance leg vein circulation. Simple exercises, such as ankle pumps, calf raises, and leg lifts, can be done discreetly at your desk or during breaks. These exercises help stimulate the muscles in your legs, promoting better blood flow in your veins. Additionally, consider activities such as walking, cycling, or swimming, which are excellent for maintaining overall leg health. Maintaining healthy legs and feet in the workplace is essential for your overall well-being. By incorporating these five steps into your daily routine, you can ensure good leg vein circulation and reduce discomfort. Remember, your legs and feet are the foundation of your body; taking care of them will keep you active and healthy, both in and out of the workplace.
References:
1. Seladi-Schulman J. What Are the Benefits of Elevating Your Legs. [Updated 2021 Feb 1; Cited 2025 Jun 30]. Healthline. Available from: https://www.healthline.com/health/elevating-legs
2. Silver N. Why is Water Important? 16 Reasons to Drink Up. [Updated 2023 Apr 12; Cited 2025 Jun 30]. Healthline. Available from: https://www.healthline.com/health/food-nutrition/why-is-water-important
3. Graf J. How Dehydration Affects Your Heart. Jeffrey Graf MD. Available from: https://www.jeffreygrafmd.com/blog/how-dehydration-affects-your-heart
4. NHS. Water, drinks and hydration. [Updated 2023 May 17; Cited 2025 Jun 30]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks- nutrition