Varicose veins appear when the tiny valves inside your veins stop working properly, allowing blood to flow backwards and collect in certain areas. They are most commonly found in the legs and have an unattractive, lumpy and enlarged appearance. Leg exercises improve your circulation and may help the appearance of varicose veins.
Exercise
Walking and swimming are exercise options if you have varicose veins. Swimming leg kicks are particularly beneficial as your legs and heart are at the same level, which can help to prevent blood pooling. Strenuous activities such as running, cycling and high impact aerobics are not recommended for those with varicose veins.
Lying Exercises
Using an exercise mat, lie on your back and lift one leg slowly from the floor. Replace the leg and repeat on the other side. Continue in this manner for three sets of 12 leg lifts. Once you get the hang of this, bring the lifted leg into the chest before lowering it back to the floor. You also can raise both legs in the air and take them in and out in a scissor-like motion and then circle them as if you were riding a bicycle. Spend at least a minute on each of these exercises as elevating the legs will encourage any pooled blood to circulate.
Standing Exercises
Walking on your tiptoes for a few minutes and then on your heels is another good exercise for varicose veins. Try heel raises while standing on a step. Place your toes on the step, allowing your heels to hang off the back, and raise yourself on your tiptoes. Hold on to a banister or the wall if necessary. Repeat this action 30 times every day.
Low Impact Aerobics
Aerobics-style exercises such as hamstring curls, high knee lifts, heel digs and stepping side to side will encourage movement in your legs and get your circulation going. You should take your time over these movements rather than try to rush through them as you would in an aerobics class. Perform each exercise for about a minute.
Considerations
Varicose veins can happen to anyone of any age, however you are more at risk if you have a family history of varicose veins, are overweight, pregnant or spend long periods sitting or standing still. Women and older adults also seem more likely to develop varicose veins.
