Catching sight of a puffy blue or purple vein on your leg can be troubling for anyone, particularly for women who are more at risk for developing varicose veins. While their presence often causes self-consciousness, there is more to be concerned about than appearance when it comes to these enlarged veins. Most prevalent in the legs and feet, varicose veins can cause discomfort and potentially serious complications. You can help lower your chances of developing varicose veins -- or reduce their effects if you already have them -- by engaging in regular aerobic exercise.
Understanding Varicose Veins
Varicose veins occur as a result of poor circulation or because your veins have become stretched. The veins in the legs send blood flowing up to the heart. Because of circulation problems or stretched veins, however, the blood may flow backward, causing the puffy, large varicose veins. Although they often cause no symptoms, you may experience pain, itching, cramping or a throbbing sensation around the veins.
Improving Circulation
Cardiovascular, or aerobic, exercise improves blood circulation throughout the body, which can help to lower your risk of developing varicose veins. When you exercise, your heart rate increases and your muscles need more oxygen to complete the physical tasks. Your respiratory and cardiovascular systems work to respond to this demand. An increasing amount of oxygen-rich blood circulates in the body, delivering oxygen to the muscles. Exercises that target the legs are particularly beneficial in reducing varicose vein development. Maintaining good circulation is also vitally important if you're expecting, as pregnancy reduces blood flow in the legs.
Exercise and Weight Loss
Another important advantage of exercise is that it supports healthy weight management. Being overweight is a risk factor for developing varicose veins. Research using post-menopausal women found that obesity increased the chances of developing the malfunctioning veins, according to a study published in 2002 in the "Journal of Vascular Surgery." Excess weight exerts unnecessary pressure on the veins in your legs; keeping active can help combat the repercussions of gaining weight.
Other Prevention Methods
Going right along with fitness is following a healthy diet -- and it turns out that doing so also can combat varicose vein formation. Nutritious food helps you to keep your weight under control. In addition, eating a diet low in sodium prevents water retention and swelling, which is especially important if you've already started developing varicose veins. You should also avoid remaining in the same position for long periods of time, as this limits circulation as well. If you work sitting or on your feet all day, take regular breaks to switch positions.
