Varicose veins, and precisely venous insufficiency, is a problem that affects almost half of adult Poles, including even twenty-year-olds. He is to blame for his inactive lifestyle. But if you exercise regularly, you will not allow varicose veins to develop.
Varicose veinsis the effect ofvenous insufficiency , consisting in the permanent expansion of superficial veins on the legs. In order to prevent their development or inhibit the existing ones, you should change your lifestyle and exercise! Physical activity strengthens the muscle pump so that the blood more easily travels the difficult path to the heart.
Varicose veins don't like being overweight - exercise will help you lose weight
Exercise helps to get rid of excess pounds that harm the veins. Swimming, cycling, gymnastics, dancing and daily longer walks bring good results. You can replace an ordinary walk with fashionable walking with poles (Nordic walking). Climbing stairs also improves blood flow.
But the veins don't like being over-forced. Sports that start abdominal pressure are not recommended - they mainly include exercises with heavy loads. If you don't have spider veins on your feet, you can work out in the gym with small weights, such as a pound. Skiing and horse riding are not recommended. Avoid long treadmill running, miles of cycling and hiking. While an hour-long trip at a leisurely pace will improve the muscle pump, a few hours' ride or an uphill walk will surely tire your legs excessively.
Exercises for varicose veins - when is it worth consulting a doctor
Adequate exercises are recommended at every stage of the disease development. However, people who have large varicose veins, swelling, pain in the legs, are being treated for thrombosis and inflammation of the superficial veins should consult a doctor. For the exercises to be effective, you need to do them at least 3 times a week for 30 minutes. Start by warming up (e.g. walking in place, a few dancing movements) - it raises the body temperature and prepares the muscles for exercise. It is better to exercise several times a day for 5 minutes than once a week for an hour.
Movement to improve the muscle pump
Perform each exercise 10 times in 3 series. Take short breaks to rest between sets.
- Walk at an increasing pace, lifting your knees high. When lifting the leg, pull the foot downon yourself.
- Stand up straight, put your arms down alongside your torso. Stand alternately on toes and heels. Hold each position for 3 seconds.
- Standing upright, grasp the back of the chair with your hands. Stand on your toes, then go for a light squat, stand on your toes again, and slowly lower your heels to the ground.
- Lie on your back. Perform a bicycle with your legs. Repeat the exercise while driving in the opposite direction (backward). Make sure that the loin rests firmly against the floor.
- Lying on your back, raise your legs straight at the knees 20-30 cm above the floor, then use your legs to make the so-called vertical scissors. Another variant of the exercise is crossing the legs (the so-called transverse scissors) and making circles with the feet first one way, then the other way. Keep your legs straight and your stomach tucked in during all exercises.