Light exercise to keep your veins healthy
There are exercises for the people who are not physically very active which are very effective in boosting of venous circulation.
One of them is the imitation of „stork walk“.
Stand upright leaning on your feet. Raise right knee at a right angle, while at the same time raising left heel and lean on your toes.
Repeat with the other leg. Repeat 10 times for each leg.
What happens while you do this exercise?
The remote parts of your legs (around the ankles), called the „vein pump“, muscles contract and this pushes vein blood upwards.
When muscles are relaxed, the venous valves prevent this blood from backflow into the legs, pushing it towards the heart. The result is better venous circulation, the blood does not collect in the legs and no venous insufficiency can develop. Therefore, in the case of suspected varicose veins, walking is crucial.
Additional exercise to keep your veins healthy, the so-called veins exercise
- Warming up
Lay on your back, “cycle“ for about 30 seconds
Take lunge position, stretch the muscles of your straight leg for about 15 seconds each time and repeat the exercise five times with each leg.
Sit down, alternately raise your feet to toes and heels, repeat 15-20 times.
Lay on your back. Pull both knees to your chest, repeat about 10 times.
- Vein walking
Walking is a sporting activity that is particularly beneficial for your veins. A healthy walk activates the muscle pump, thus boosting in a natural way the venous return of the blood to the heart without overloading your body.
This type of walking is a bit faster than the normal pace and it is suitable for all age groups.
Vein walking technique
Find the pace that suits you best.
- Start at a slow pace
- Keep your knees slightly bent, land heel first
- Transfer your weight from heels to toes
- Push with your toes against the ground in direction of walking
- Swing your arms at an angle
- The arm moving forward must be the opposite of the leg moving forward (left arm-right leg).
- Consciously breathe in and out
- Look at least 4-5 metres ahead
- Allow your shoulders to hang loose
- Push out your chest
- Walk for at least 20 minutes.