If you spend most of your day sitting at a desk, you’re not alone. Modern office life often means long stretches of sitting, which can leave you with stiff legs, sore muscles, and – over time – an impact on your circulation. While sitting may feel harmless, studies show that it can contribute to varicose veins, swelling, and increase the risk of vascular issues if left unchecked.
The good news? You don’t need an expensive gym membership to improve circulation. Small, consistent changes at your desk can make a big difference. Here are some tips our vascular doctors wish more office workers knew to improve circulation.
We ask Dr Wicks, what is circulation? Circulation is the process of your heart, pumping blood through your body, carrying oxygen and nutrients to your muscles and organs while helping remove waste products. Good circulation keeps energy levels up, support healthy skin, organs and tissues, and, reduces the risk of vascular health problems. When circulation slows – which can happen if you sit for long periods – your legs may feel heavy , swollen, or tired.
TIPS
- Stretches at the desk:
- Move every 30 minutes: Even 2-3 minutes of walking to the printer, grabbing water, or stretching will help blood flow and sop your legs from feeling heavy at the end of the day.
- Desk-friendly stretches: You don’t need yoga gear. Simple subtle can wake up your circulation:
- Ankle circles: Lift your feet and roll your ankles clockwise and counterclockwise,
- Toe raises: Keep your heels on the floor and lift your toes to activate your calves.
- Leg extensions: Straighten on leg at a time under your desk to stretch you hamstrings.
- Hydration = Circulation
- Dehydration thickens the blood slightly, which can slow circulation. Keeping a water bottle on your desk not only keeps you refreshed, it also encourages more movement – because you’ll need to get up and refill it or use the bathroom.
- Re-thinking your sitting:https://svh.co.nz/contact/
- Try not to sit with legs crossed, as it does effect blood flow (this is not a cause of varicose veins). Try to sit with both feet flat on the floor, hips slightly higher than your knees, and chair adjusted to support your posture.
- More daily steps:
- Not everything has to happen from your chair. – You could take phone calls standing, walking to a colleagues instead of emailing, or use the stairs instead of the lift. These little decisions add up over a workweek.
- Compression Socks:
- Compression socks (or stockings) are designed to make veins drain faster and more efficiently. They do this by compressing the calf muscle – therefore pushing blood back up to the heart. By doing this compression socks can help prevent blood pooling or aching legs – they help with circulation.
If you’re experiencing persistent swelling, heaviness, or visible varicose veins, it’s worth checking in with one of our vascular or medical specialist doctors. Sometimes simple lifestyle changes are all you need – but if something more is going on, early action can prevent complications.
Specialist Vein Health has clinics on the North Shore, Auckland, Palmerston North, Kapiti, Wellington City, Lower Hutt and Nelson. Our team is here to support you with expert advice, specialised vascular ultrasound, treatment options, and practical steps for better vascular health.