Working remotely has its pluses and minuses, but you are likely spending a great deal of time stationary in front of a computer screen. This poses unique challenges for our physical health and conditioning.
However, this means you can also take advantage of your work space and make it your own. Adopt healthy habits early! Work on your steps, posture, and schedule yourself necessary breaks that benefit your physical and vascular health.
Here are 5 ways our friends at the Vein Specialists recommend keeping vascular fit.
1) Walk More During Your Work Shift “Veins are muscles in our body that help bring blood back to the heart,” says Dr. Alissa Brotman O’Neill, a vascular surgeon and vein specialist at the Vein Specialist Centers. “Venous blood in the legs is aided back to the heart by movement and walking. The calf muscles pump the venous blood up a level and then valves in our veins shut so that the blood does not go in the wrong directions. It is very important to walk during the day for venous health. Immobility can lead to swelling and even blood clots.”
Helpful reminders to help motivate you include a step tracker or Fitbit that can keep track of your movements and provide that extra little motivation.
2) Schedule Work Breaks “Many people find that they are working more hours without even realizing that they haven’t taken a break to eat a healthy meal or to stretch,” says Dr. Claudia Rios-Datta, a board-certified vein doctor. “Sitting or standing for long periods can cause blood to pool in the leg veins because our calf muscles act as a pump to move the blood through the veins. When the calf muscle pump isn’t working properly, the blood flow in the legs and feet is impaired, and this can lead to vein disease like vein reflux that manifests as varicose veins as well as deeper venous disease like chronic venous insufficiency and deep vein thrombosis.”
3) Invest In A Standing Desk. “While it won’t replace going for a run, standing as you work will burn more calories than sitting,” Dr. Rios-Datta says. “It’s also better for your posture, your veins and joint health.”
4) Elevate Your Legs. “You can place a chair in front of you and elevate your legs at intermittent periods of time while sitting at your desk,” Dr. Rios-Datta says. “During a break, elevating your legs up against a wall will support your circulation through gravity and it will also improve any back discomfort. This can help you from feeling tired, heavy legs from vein disease.
5) Snack On Bioflavonoids During Your Work Shift “Bioflavonoids are a class of powerful phytochemicals that are known for their anti-inflammatory properties and are believed to help prevent vein disease,” Dr. Rios-Datta says. “There are a number of studies that show that Rustin, a type of bioflavonoid, can decrease swelling and pain from venous insufficiency. This is found in asparagus, fruits, as well as fruit rinds from citrus fruits and buckwheat. Other bioflavonoids can be found in grapeseed, pine bark as well as in broccoli, kale, watercress, rutabaga, hot peppers, spinach and red onions. Nearly all fruits and vegetables contain bioflavonoids, as well as chocolate, tea, and some dried beans and seeds that make a great snack.”
Final Thoughts Being home for work is a tremendous opportunity to find healthy ways to improve your health and vascular fitness. Take the time to invest in yourself and build the right foundations to keep your productivity high, while at the same time taking care of your physical and mental wellness.
source: https://zenwriting.net/veinhealthnews/working-remotely-has-its-pluses-and-minuses-but-you-are-likely-spending-a
