Tips & Articles
Prolonged Sitting and Poor Circulation
Are you someone who spends most of your day sitting, first in your car, then in an office chair most of the day and on your couch at home? Laziness is not the problem, you are likely working intently at your computer, driving an hour or more in your car and running kids around to activities. Then after a long day you may want to relax by sitting on the couch watching TV or scrolling through social media.
To improve your health, Venavine® aims to help you better understand how sitting all day affects the circulation in your legs and what you can do to improve your circulation especially by adding daily movement to your life.1
Although long periods of sitting can seem harmless, this sedentary behaviour can severely impair the ability to distribute blood normally around the body. A study found that a single session of prolonged sitting significantly impaired blood flow to the legs.1
If you sit for long periods of time you may experience symptoms such as pain, tingling, cramps, stiffness, heaviness, tiredness, itchiness or swelling in your legs.
What can you do if your lifestyle demands sitting for long periods, to combat the effects of sitting for long periods and experience more leg comfort?
Here are four tips:
Take a break
Whilst working, take a break from sitting every 30 minutes and go for a walk
Try a standing desk
Try a standing desk or improvise with a high table or counter. This may take a while to get used to but getting on your feet works the valves in you leg veins, sending blood flow up to your heart2,3
Hit the wall (in a good way)
Lie on the floor on a yoga matt and put your feet up and press your bottom against the wall. This is an easy way to send the blood flow in your legs flowing in the other direction3
Do exercises at your desk or when riding on a plane
- Heel and toe raise: Sit with both feet on the floor in front of you, raise both heels and hold for 3 seconds. Repeat 10 times. Now repeat the lifts but this time raise the toes of both fee
- Calf stretch: Sit with both feet on the floor & stretch one leg out in front of you. Lift your toes toward you and bend your ankle. Hold the stretch for 3 seconds and then lower your foot back to the floor. Repeat 10 times. Now repeat with the other leg
- Ankle rotation: Sit with both feet on the floor & lift one foot up slightly. Rotate the ankle clockwise 10 times and then counterclockwise 10 times. Repeat with the other foot
Venavine® Capsules can also help you to maintain your leg circulation, relieving the symptoms mentioned for improved leg comfort. Use the capsules together with the Venavine® Intensive Cream provides on-the-spot relaxing, cooling relief.
References:
- Wickham K [Internet]. Take a break: Study finds sitting for long periods is bad for circulation regardless of individual fitness. [Updated 2019 Feb 19; Cited 2024 Feb 27]. Canadian Science Publishing. Available from: https://blog.cdnsciencepub.com/take-a-break-study-finds-sitting-for-long-periods-is-bad-for-circulation-regardless-
of-individual-fitness/ - Laskowski ER [Internet]. What are the risks of sitting too much? [Updated 2022 Jul 13; Cited 2024 Feb 27]. Mayo Clinic. Available from: https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
- Bonvissuto D [Internet]. How to Improve Your Circulation. [Updated 2022 Mar 6; Cited 2024 Feb 27]. WebMD. Available from: https://www.webmd.com/dvt/ss/slideshow-dvt-improve-circulation
- Hecht M [Internet]. What Helps Increase Circulation in Your Legs? [Updated 2019 Oct 24; Cited 2024 Mar 13]. Healthline. Available from: https://www.healthline.com/health/how-to-increase-circulation-in-legs
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