How to Maintain Vein Health While Working from Home
Given the rise in hybrid working environments over the past few years, working from home has become much more common. With it comes many benefits such as comfort, a much shorter commute, saving on things like gas and eating out, and a greater degree of flexibility. However, one of the drawbacks of this shift is the potential for being less physically active while at home.
Even at home, it’s important to stay active to protect your vein health. Regardless of where you work from, sitting at a desk all day can cause vein problems. Here are six ways to stay active while working from home and why it's so important for your veins:
1) Take regular breaks to move around and stretch
When you sit at a desk all day or are inactive for long periods of time, you're putting yourself at risk for vein health problems. One way to combat this is to take regular breaks to move around and stretch. This can help improve circulation and keep your veins healthy.
Being active is key to vein health. When you're sitting all day, your muscles are inactive and don't help push blood through your veins. This can cause blood to pool in your veins, leading to swelling and pain. Moving around and stretching regularly can help get that blood moving and prevent these problems.
If you have a tough time getting away from your desk, even while at home, it may be helpful to schedule times to be active. Just like you schedule meetings or your lunch, scheduling times to move around your home and stretch can make a huge difference in. not just vein health but your overall health as well.
There are also plenty of apps available to help you schedule these times and can be a great way of motivating yourself since many come with words of encouragement and accomplishments for sticking to activity goals you set. It may be hard at first, but making movement a part of your daily routine will pay major dividends both mentally and physically.
2) Elevation is key
When it comes to vein health, elevation is a crucial component. When you sit normally, your veins can become sluggish and lead to problems like varicose veins. By elevating your body position, you can help increase blood flow and keep those veins healthy. Elevating your body position can also help relieve swelling and discomfort in your legs.
Even if you don't have a place at your desk to elevate, there are exercises you can do that will get the blood pumping properly just as if you did elevate them. These include:
Rocking your foot:
This one is pretty straightforward to do. While in your chair, simply shift your feet back and forth from the heel to the toes. Repeating this process multiple times will engage your calves and cause the blood in your legs to move. The great thing about this exercise is it can be done while working, but it is also okay to take the time away from work for daily exercise.
Leg lifts:
This is a little more advanced but is a great way to elevate your legs while working out. Either in your chair or on the floor, lift one or both legs off the ground and up to a position you are comfortable with. Repeat this as many times as you are comfortable with.
Leg lunges:
This is probably the most difficult exercise of the bunch but can help strengthen your legs immensely, meaning they can move blood more efficiently. With your hands on your hips or holding a solid item to brace yourself, step one foot out in front. Lower your body until the other knee is nearly touching the ground and then rise up. Do this as many times as you are comfortable with while alternating legs each time or at least doing an equal amount per leg.
In all of these exercises, do not push yourself too hard because that can lead to injuries which can make it difficult to keep your body healthy. Start easy at first and then build over time, only doing whatever you are comfortable with. There's no point in trying to go too hard just to end up a few steps behind from when you started.
3) Invest in a standing desk or treadmill desk
Both of these desks try to eliminate the issue with most standard desks and that is that you are sitting all day potentially. That's why many people are now investing in a standing desk or treadmill desk to improve vein health and overall well-being. By investing in a standing desk or treadmill desk, you can avoid sitting for long periods and stay active while you work, which can help improve vein health and reduce the risk of developing other health problems.
A standing desk is one that can rise to various heights and allows for adjustments, so basically, anybody can use one. They allow for greater flexibility in how you work in that you have the choice of using it as a normal sitting desk or raising it to where you need to stand to use it properly. It's important to note that both sitting and standing for extended periods of time can be bad for you so adjust it throughout the day to get the most benefits.
A treadmill desk is essentially a play on a standing desk, except there is some type of treadmill component that goes underneath your feet. This can either be attached to the desk itself via a plug or it can be a mat that will be activated once you start walking on it. Once activated you can adjust the speed to your liking and it is a great way to get steps in while working.
4) Wear loose or comfortable clothing
One of the easiest ways to keep your veins healthy is to wear loose or comfortable clothing. This will help reduce the amount of pressure on your veins. It's also a good idea to avoid tight-fitting clothes, especially if you have vein problems. Constriction of any kind can cut off the normal pathways the blood takes, therefore making it harder to move where it needs to. This can lead to pooling which often results in unsightly and potentially dangerous varicose veins or an even worse issue like deep vein thrombosis (DVT).
Finding the right clothing for you is incredibly important, and if you have vein issues it may be wise to invest in a solid pair of shoes that will give you the support you need. It may be unusual for you to wear shoes around the house, but wearing shoes that give extra support while sitting at a desk can make a huge difference in your health and comfort.
5) Use compression stockings
Compression stockings are an important part of vein health for a few reasons. First, compression stockings help keep veins active. This is important because if veins are inactive, they can start to clog up with blood and lead to vein disease. Compression stockings also help keep veins open, which reduces the risk of clotting. Finally, compression stockings are a great way to improve circulation, which is beneficial for overall health.
All of these reasons make compression stockings an important part of vein health for both men and women. Anyone who spends a lot of time sitting or standing can benefit from using compression stockings, especially if they have vein disease or other vein-related issues. Compression stockings are also a great way to prevent vein disease from developing in the first place.
There are a few things to keep in mind when choosing compression stockings. First, you need to make sure that the stockings fit properly. They should be snug but not too tight, and they should reach from your ankle to your knee. Second, you need to choose the right compression level for your needs. If you have vein disease, you will likely need a higher compression level than someone who is healthy and just wants to prevent vein disease. Finally, you need to make sure that you wear the stockings regularly. Wearing them occasionally will not provide the same benefits as wearing them every day. If you are interested in using compression stockings to improve your vein health, talk to a vein specialist.
6) Avoid unnecessary snacking
One of the many great aspects about working from home is the proximity to all your favorite foods and snacks. It is a lot easier to get something from the fridge or pantry at home than it is at the office and typically, there is a greater selection. However, this easy access can lead to unnecessary snacking which can have an impact on your veins. Combined with a higher likelihood of less physical activity, random and unchecked snacking throughout the day can lead to weight gain, which can add pressure to your veins. When there is more pressure on them, it makes it harder for them to do what they need to do. This increases the likelihood of vein diseases.
Maintaining a healthy diet and eating only at intermittent points throughout the day can greatly improve your overall health as well as the health of your veins.
Vein health is an important topic for everyone, especially people who work from home. While you may be able to take breaks and move around more often than those who work in an office, it's still important to be active and aware of your health. Just sitting all day can have negative consequences, so making sure you follow these crucial steps is a good way to prevent and manage your vein health. If you have any questions or concerns about your vein health and what to do while at home, contact the team of vein specialists at Elmore Medical.
Elmore Medical Vein & Laser Treatment Center is the premier vein specialty medical practice in the Central Valley. Dr. Mario H. Gonzalez and his staff offer years of experience and medical expertise that you won’t find anywhere else. Contact us to set up a consultation appointment.