It's no secret that as people age, they're more likely to develop varicose veins in their legs and feet. That's why eating a balanced diet, avoiding tobacco, and breaking up long periods of sitting are so important, especially if you're over 65. While varicose veins cannot be prevented entirely, promoting good vein health with regular low-impact exercise can keep your vascular system in tip-top shape. Here are 5 exercises that are both simple and effective at maintaining healthy veins for people 65+.
Walking may not seem like a vigorous workout routine, but it is one of the best things you can do to improve blood circulation in your legs. While walking for 30 minutes a day is ideal, there are other ways to get your blood pumping freely through your legs, such as:
Taking the stairs instead of the elevator
Parking farther away in the parking lot of a store
Walking your dog in the morning and evening
Gravity can play a major role in developing vascular disease. This is because veins are responsible for returning blood back to your heart, which is often easier said than done when they have to work uphill. However, gravity doesn't affect your leg veins when you're submerged in water. Because of this, swimming is an excellent way to promote circulation, improve flexibility, and work your calf muscles without the risk of injury that some more strenuous exercises, such as running. Water aerobics, in particular, is a great way to build muscle and incorporate cardio into your routine without putting undue stress on the veins in your legs.
When it comes to preventing the pain and aesthetic concerns that are caused by varicose veins in your legs, building strong calf muscles is a must. When your calves are healthy, blood can freely flow from your lower legs back to your heart. Luckily, working your calf muscles is easy enough for people of all ages to do. With resistance bands, you can improve the circulation in your legs and adjust the difficulty of each workout to suit your specific needs in the comfort of your own home.
Going for a spin around the neighborhood may be more than you realize. Riding your bike is a great way to maintain healthy veins. Cycling not only increases circulation and relieves stress, but it also requires you to use your calf muscles and can help manage a healthy weight. Wearing compression socks during a cycling session can also be beneficial by keeping your veins in the proper position.
Lightweight Lifting Exercises
Lifting weights may not seem like the best exercise to undertake if you're striving to prevent varicose veins, but when done properly, weight lifting can actually be a proactive part of promoting good vascular health. After all, exercise increases circulation, which is important for circulation and combating the negative effects of varicose veins. Just be sure to choose weights that aren't too heavy, hire a trainer to assist you if you're just starting out, and incorporate plenty of rest days to let your muscles adjust.
Healthy veins are an essential part of living a healthy lifestyle for many years. No matter what your age may be, maintaining healthy veins is possible with a few simple steps. For more tips on how to keep your vascular system healthy and strong for a lifetime, the experienced team at the Vascular Institute of the Rockies is here to help you every step of the way. Visit us online or contact us today to learn more about preventing varicose veins, treating vascular problems, and keeping your heart healthy.