Post by : Saif Rahman

Sitting for extended periods at work can silently jeopardize your vascular health. With desk jobs, back-to-back meetings, and pressing deadlines, many find themselves seated for hours. This long-term immobility can hinder blood circulation in the legs, leading to feelings of heaviness, swelling, fatigue, and potentially serious issues like varicose veins or blood clots. Although taking brief walks each hour is preferred, specialists suggest that a straightforward seated exercise can help maintain circulation and protect your legs.

Dr. Sumit Kapadia, a highly experienced vascular surgeon with 18 years in the field, recently unveiled an effective yet simple exercise on Instagram. His video, shared on November 29, demonstrates that ankle pumps performed for just a few minutes each hour can fend off vascular complications associated with prolonged sitting.

Extended sitting takes a toll on the vascular system due to decreased blood flow in the legs. “When you sit for too long, blood flow slows down, leading to potential issues,” Dr. Kapadia remarked. Over time, these issues can escalate into complications such as leg heaviness, swelling, varicose veins, and at worst, an increased threat of Deep Vein Thrombosis (DVT), a serious blood clot condition.

The ankle pump exercise is straightforward. Dr. Kapadia encourages individuals to flex their ankles up and down 20 to 30 times each hour. This minor movement stimulates the calf muscles, often referred to as the “peripheral heart,” facilitating the flow of blood back to the heart. The entire routine only consumes about 30 seconds, yet significantly benefits circulation and leg wellness.

Regularly doing ankle pumps can yield numerous advantages. It enhances blood circulation in the legs, decreases swelling, mitigates the risk of blood clots, and prevents end-of-day fatigue. Even when stepping away from the desk isn’t feasible, this quick exercise guarantees that your legs remain healthier and more at ease.

Dr. Kapadia reiterates that ankle pumps shouldn't completely replace moving around, but they provide a practical alternative for those with hectic schedules. Integrating this simple exercise into your daily work routine can effectively diminish the detrimental impacts of prolonged sitting while bolstering long-term vascular health.

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