Exercise While Working from Home

Staying active is important for your entire body. It uplifts your emotions, boosts your immune response, and helps prevent health problems such as deep vein thrombosis. Now that many jobs involve remote work from home, it’s easy to forget about moving around throughout the day or exercising. Fortunately, getting the exercise your body needs isn’t difficult — it’s possible even with a busy schedule.

The New Norm is Working from Home

For many Americans, working from home is currently the rule rather than the exception. The good news is that, far from being an obstacle to staying fit, remote work from home can make it easier to exercise. You’re surrounded by comfort and carpet, possibly even with an elliptical machine.

Your goal should be to work out briefly but often, every day if possible. You don’t have to overcomplicate things; a leg workout can be as simple as dancing to your favorite songs for 5–10 minutes.

How to Keep Legs from Swelling

Many people believe that it is not safe for people with varicose veins to exercise. Low-impact activities, such as walking and stretching, are perfectly safe. You can use compression stockings for extra support if needed. Exercising is a great way to keep your legs healthy as it:

  • Improves blood circulation
  • Strengthens leg muscles
  • Reduces discomfort
  • Releases pain-relieving endorphins

These effects are especially positive for someone with chronic venous insufficiency, spider veins, or varicose veins. By strengthening leg muscles, you make it easier for them to push blood to the heart instead of letting it flow backward.

Exercise at Your Desk

Staying fit while spending time at home doesn’t need to be complicated. There are many leg exercises you can do from your desk. Here are a few of our favorites:

  • Foot rocking:

    • This simple sitting-down exercise involves rocking your feet from heel to toe. First, lift your heel into the air, then lower it and raise your toes. Repeat several times for each foot.
  • Leg lifts:

    • Lay down on the carpet with your legs straight in front of you. Slowly lift one leg into the air as high as possible, holding it there for two or three seconds. Repeat this with the other leg.
  • Toe stretches:

    • Stand up with legs straight. Gently lift yourself up on your tiptoes and slowly lower yourself back down.
  • Lunges:

    • Step one leg forward with your hands on your hips. Slowly lower your body until your back knee barely touches the ground. Then stand up again. Repeat this exercise 10 times, alternating legs.

Even if you can only set aside five minutes for a leg workout, your body will love you for it. Plus, you’ll probably notice better concentration, less stress, and more energy as a result.

Stay Active

How can you remember to exercise while managing a busy work schedule? One excellent tip is to set an alarm on your mobile device. Leg exercises and stretches can help fight mental blocks anyway, so it’s a good time investment.

Watch Your Diet

Resist the temptation to raid the cookie jar now that you’re working from home. Sugary treats eventually cause an energy crash that makes it harder to motivate yourself. When your brain tells you to reach for a snack, grab nuts, dried fruit, jerky, apples, Greek yogurt or peanut butter instead. These high-protein, healthy foods are great for your energy levels and mental focus.

Don’t Forget to Drink Water

Did you know that sugar cravings are often caused by dehydration? When you feel the urge to open a can of soda, what your body probably needs is water instead. Water is essential for energy production, and consuming eight glasses a day helps your brain, muscles and mood. Replenishing water and electrolytes can even make leg cramps disappear.  

Need other recommendations for keeping your legs in tip-top shape? Contact our vein health professionals at Northern Illinois Vein Clinic for helpful tips. You can also reach us by calling (779) 696-8346.


Image Credit: oatawa, Shutterstock