Are there workouts for veins that can prevent vein disease? Well, there are so many reasons why you develop varicose and spider veins. In fact, your genes may be upping your risk! Even so, you can be proactive about prevention. And part of those changes include exercising more.
But don’t think this global pandemic means you can’t stay active. Because even a few simple lifestyle changes go a long way towards preventing these veins from developing. Whether you are starting to see the early signs of varicose or spider veins, or you hope to prevent them altogether, certain workouts can promote healthy veins. Why not make these last weeks of quarantine your time to sweat some vein-preventing workouts (and show off those healthy legs with pride!) We’ve even tapped a top fitness trainer for work-out-at-home safety tips!
Walking workouts for veins
Taking a walk or hike is one of the best ways to give your legs a workout and improve circulation in your legs. Walking is a great low-impact exercise that can strengthen your calf muscles and minimize spider or varicose veins.
Try talking a stroll through your neighborhood, find a nearby greenway to walk on, or plan a hike. If you’re wanting a more rigorous workout, a run will also improve circulation and get more blood returning to your heart, which can help prevent varicose veins.
Ride your bike to smoother legs
Riding a bike is another exercise that works out your legs and promotes healthy veins. Bonus? It doesn’t put too much stress on your joints, and as you pedal, your calf muscles flex, giving your veins a rest and helping circulate blood back to the heart.
You can ride a stationary bike, a regular bike, or just mimic the pedaling motion while lying on the floor, and still improve your vein health.
Try Swimming or Water Workouts for Veins
The buoyancy of water means that swimming and water aerobics don’t put stress on your joints while still providing cardiovascular benefits. The water resistance will also help workout your leg muscles even more and improve circulation.
If you have a pool, try swimming lap. Or seek out a secluded lake or beach where you can take a socially responsible dip in the water.
Squats and Calf Raises
Squats and calf raises both strengthen your leg and thigh muscles. Now, that’s important. Because strong leg muscle produce strong contractions. And strong contractions help get blood out of your legs and back up to your heart. Which means no blood pooling, and a lower risk of varicose veins.
Of course, position is important with these exercises. See out in-depth guide to calf raises here. Then, think about these elements when squatting. Keep weight in your heels. Push your glutes back instead of down, and try to keep your head and chest lifted as you lower your body. In fact, since doing squats improperly can cause pain, it’s best to check your form with a trainer or even your doctor to prevent injury.
Preventing Varicose Veins
Risk factors that increase your chance of suffering from vein disease include:
- If your family has a history of vein disease
- If you are over 45
- If you are a woman
- If you are pregnant
- If you are overweight
- If you sit for the majority of the day or stand for the majority of the day
If any of these apply, you’ll want to get started on a vein-healthy workout routine. Make sure to discuss any changes in your activity routine with a doctor before starting a new exercise program! And check out these safety tips for working out at home!
Safely Transitioning to a Home Workout
With so much time on our hands, but very few gym spaces available, we’re taking workouts to our living rooms, back yards and neighborhood streets. And this is all great, as long as you stay safe. To help protect your health, certified personal trainer Anita Slaughter, owner of A | TRAIN FITNESS, shares her top safety tips for at-home workouts! And feel free to reach out and train with Anita from home. She offers virtual training and Zoom fitness!
Staying safe with in-home exercise
1. While exercise has numerous health benefits, if you weren’t exercising regularly before the stay at home mandate, you should ease into a fitness program and slowly increase the frequency, duration and intensity.
2. It is important to add variety to the fitness program you choose. Working the same muscle groups, the same way, day after day can lead to overuse/repetitive injuries, so mix it up. Participate in lower body strength training one day, upper body the next and core the following. Throw cardio exercise in the mix, with walks or runs outside for the added Vitamin D benefit.
3. Without the normal day to day movement we’re getting, even from our homes to our cars, we are far more sedentary right now than we even realize. So if you don’t have a 45-60 minute block of time, break it up into two to three 15-30 minute segments each day.
4. If you have underlying health issues (like vein disease) or you’re concerned about safety, consult a professional. Telehealth is now available if you need to get clearance from a physician or vein specialist. There are numerous web options for exercise programs so find one that fits your needs and investigate to ensure they’re provided by a professional who is certified by a Nationally Accredited organization.