Exercises for Healthy Circulation to Prevent Varicose Veins

How to Prevent Varicose Veins Through Exercise

Many doctors recommend at least 30 minutes of physical activity a day. If necessary, you can break that time up and exercise for 10 minutes, three times a day.


Walking is highly beneficial and usually safe for people of all ages and fitness levels. Regular walks can help you lose weight, maintain healthy blood pressure, and strengthen your bones and muscles.


Bicycling is a low-impact exercise. Like walking, it can increase circulation while still protecting your joints. Regular cycling can strengthen your calf muscles and promote healthy blood flow. Both traditional and stationary bikes can be used.

If you don’t have access to a bicycle, you can still stretch your leg muscles by lying on your back, drawing your knees toward your chest, and making a pedaling motion with your legs.

Leg lifts

Leg lifts are simple stretches that don’t require any special equipment. Begin by lying flat on your back. Lift one leg at a time. Hold your leg in the air for a few seconds before alternating legs. This exercise can help stretch muscles in your legs.

Many people also practice leg lifts while standing. Besides stretching your muscles and improving circulation, this exercise can increase flexibility in your muscles.

Hold onto a stable object like a chair and extend one leg in front of you. Hold this position for a few seconds, and then alternate legs.


Lunges work many different muscle groups in your feet and calves. When these muscles are strong and healthy, they can help keep blood flowing in the right direction.

  1. Begin by standing with your feet slightly apart. Step forward and bend your knee.
  2. Be sure to keep your knee directly above your ankle. Hold the lunge for a few seconds, then straighten up and switch legs.

Rocking feet

Stretching out the muscles in your feet also helps improve muscle strength and circulation.

  1. Begin by resting your weight on the ball of your feet for a few seconds, and then lower the heel.
  2. Next, rest your weight on your heel and lift the ball of your foot.

You can perform this stretch while standing or sitting. If you’re standing, be sure to hold onto a stable object for balance.

Elevate your legs

Raising your legs can help relieve swollen or achy legs caused by backed-up blood flow.

  1. Begin by lying on your back on the floor or on your bed.
  2. Next, raise your legs straight up in the air.
  3. If necessary, prop them against the wall. Hold this position for a few minutes and then lower your legs to the ground.
  4. Repeat as necessary.

Learn more about the varicose vein services provided at Family Medicine and Vein Clinic in Norfolk, Nebraska. Contact Dr. Fennessy at (402) 316-4320 or to learn more about varicose veins click here.

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