Exercise, appropriate to life style and physique, is a great opportunity to prevent and solve many health problems. Venous insufficiency is no exception.
The sedentary life is one of the factors that have the greatest impact on the appearance of tired legs syndrome and varicose veins. If you do not train the muscles of your legs, they will eventually loosen up and allow the veins to expand. In addition, for the same simple reason, fat deposits form and cellulite appears.
A common mistake made by many people leading a sedentary lifestyle, who are willing to start exercising, is that they choose the kind of activity that does not meet their needs. For example, fotting can be recommended to everyone, but not to those who suffer from a syndrome of tired legs with varicose veins, because the feet and legs are subjected to severe strokes and perform very sharp movements. In general, all sports that give a strong load (tennis, mountaineering, etc.) are undesirable for people who have these problems.
In addition, you should avoid prolonged sitting in a sitting position, since it is in this case that there is swelling and pain in the legs - obvious signs of venous insufficiency. Staying for a long time in a sitting position makes it difficult to rhythmically move the blood to the heart, carried out by the venous system.
A person who has no violations in the circulatory system, sitting for a few hours, will bring no worries other than minor joint pains, but for those who suffer from a syndrome of tired legs, this turns into a real torture. Nevertheless, it is undesirable to stay in the vertical position for as long. It is useful to regularly perform any exercises in order to compensate for this factor.
In addition to walking, cycling or water gymnastics, which are very suitable physical activities for people with syndrome of legs or varicose veins, you can do special exercises to improve the circulation of the legs. It is recommended to perform one or several exercises, at least twice a day.
Exercise 1
Stand up, put your hands down. Slowly tilt your torso forward, trying to touch the floor with your hands. Surely you will not succeed. Then stand on one knee and stay in this position for 45 seconds. Then change your legs. Repeat exercise 5 times.
Exercise 2
Lay down a bed or a sofa and pull your legs parallel to the wall. Linger in this position for a couple of minutes, and then try to relax. Massage the right leg of the second leg, starting with the ankles and gradually reaching the knee. Then change your foot.
Exercise 3
Lie on poly lining pillow under your waist. Raise your elongated legs and try to keep them in a perpendicular position relative to the floor. And now divorce them and then put them together again. Execute this movement 8 times. Slowly lower your legs and rest for two minutes. Repeat the exercise two more times.
Exercise 4
Sit down and place a tennis ball under the foot. Roll the ball of the whole foot, drawing special attention to the stimulation of the sole of the foot. Then change your leg.
Exercises that you can perform anywhere and forever
Many people say that they do not have time for gymnastics to improve blood circulation.
The implementation of only the proposed exercises is really impossible in the work environment, since it is necessary to take rather complicated positions.
That is why now we will present to your attention the exercises that are suitable for performance anywhere, at any time, for example in the office.
Many people spend a long time at work, and it is precisely because of this that they are most exposed to such diseases as tired legs syndrome and varicose veins.
Exercise 1
Sit nastul, put your feet together. Several times, take the toes of their feet out of the way and connect them.
Exercise 2
Sit nastul, slightly lift the feet and slightly shake them back and forth.
Exercise 3
Sitting, make rotational movements in feet. Bend and unbend your toes, ankles and knees.
Exercises on an inclined board
The purpose of using an inclined board is to compensate one of the factors that impede the movement of blood to the heart - the force of attraction. We spend two thirds of the life, standing or sitting. It has been estimated that while we are standing, the heart is forced to spend about 20% more effort on returning blood than we are lying. Thus, in order to compensate for the force of attraction and to simplify the return of blood to the heart, you can lie down (which usually do while preparing for bed), stand on your head (this is for many people is an uneven exercise) or use an inclined board.
In the latter case, the technique is very simple. It is to lie on the inclined surface (the head should be at a lower level than the feet) and thus ensure the return of blood to the heart as if downhill.
It is not difficult to make a sloping board, and for this you do not need a lot of money. Depending on the weight and height of a single person, its dimensions may vary. However, a board intended for a person with typical rates of growth and body weight should have the following parameters:
- thickness - 25 cm
- length - height of the person + 25 cm
- width - 75 cm
- The support determining the degree of slope of the board should be 45 cm, although at first it can have a smaller size (25 - 25 cm)
It is desirable that the sloping board is padded with cotton wool and at the level where the arms will be placed, was provided with holders.
Exercises on the sloping board are carried out in the morning or evening before meals.
Exercise 1
Lie down, you put your hands parallel to your torso. Raise your legs and hold them in such a position for half a minute. Lower your legs. Repeat this exercise 10 times.
Exercise 2
Raise the right elongated leg as high as you can. At that time, as you lower your right leg, raise the left foot in the same way. Raise the left leg in the same way. Do the exercise slowly 10 times. When doing this, hold firmly on the handle of the board.
Exercise 3
Raise the rims and at the same time dilute them to the sides in the form of the letter V. Then slowly lower your legs while at the same time re-connecting them. During this exercise, hold firmly on the handle of the board.
Other aspects of the beneficial effects of exercise on an inclined board
It is recommended to work on an inclined board not only because of its favorable effect on blood circulation. In addition, classes on the inclined board are positively reflected in other functions of the body.
Many scientists believe that a person evolved too quickly to erect and that our body is not ready to be so long in a vertical position. An inclined board compensates for the fact that the force of attraction attracts our internal organs. In people who do not have strong abdominal muscles, this can lead to constipation and kidney or liver insufficiency.
Exercises on an inclined board help improve the blood circulation of the head, in particular the eye, brain and facial muscles.
Since ancient times, Indian yogis have practiced a posture standing on their head. As the legend says, this prevents graying and hair loss. Despite the fact that this fact is not proved, it is known that classes on an inclined board contribute to a better circulation of blood in the scalp.
Be healthy!