If your job demands long hours at a desk, it’s crucial to know that prolonged sitting takes a toll on your circulation and significantly increases your risk of venous disease.
If you have symptoms such as leg heaviness, swelling, and pain, Kishore K. Arcot, MD, FACC, and our team at Memphis Vein Center can assess your blood flow and provide personalized treatment.
Meanwhile, learn why leg circulation depends on movement and discover four tips you can use to improve blood flow while working at a desk.
Most people don’t worry about how blood flows through their legs until problems develop. But understanding the basics will help you appreciate how prolonged sitting affects circulation and why it’s important to take steps to improve it.
Your leg veins carry blood back to your heart, working against gravity (and pressure from your upper body) to keep blood circulating.
Despite their vital job, veins aren't fully equipped to move blood. While veins have one-way valves that keep the blood flowing in one direction (up the legs), they can’t force blood to move.
Instead, your veins depend on leg muscles to do the work of pushing blood up your legs. Every time your leg muscles contract, they apply gentle force that keeps blood circulating.
The longer you sit, the more your vascular function is affected. When you’re sitting, your leg muscles aren’t active, so circulation slows. Sitting also puts pressure on your legs that hinders blood flow.
Sluggish circulation increases your risk of blood clots, including deep vein thrombosis. Limiting circulation also allows blood to build up in the veins.
The accumulating blood causes leg swelling and increases the pressure in the veins. High venous pressure weakens the valves, which can lead to varicose veins, chronic venous insufficiency, and serious complications like leg ulcers.
Following these tips will boost circulation in your legs:
Taking regular breaks from sitting helps to restore healthy circulation and prevent vein problems. Though there aren’t any hard-and-fast guidelines, most experts recommend getting up every half hour, stretching, and taking a short walk.
A study published by a team from Columbia University discovered that five minutes of walking every half hour can offset the harmful effects of prolonged sitting. But walking for just one minute every half hour also improves circulation.
These exercises will contract your leg muscles and improve blood flow while sitting:
Repeat each exercise several times. For example, rotate your ankles, lift heels and toes, or flex your feet 10 times to promote optimal muscle contractions.
Sitting with your feet flat on the floor and not crossing your legs improves circulation. Use a footrest or other object under your feet if needed. Even if your feet reach the floor, propping up your feet while sitting may improve blood flow.
While some people recommend using a standing desk to avoid prolonged sitting, it’s not necessarily the best solution. Prolonged standing without regularly moving your legs and taking breaks is just as stressful on your leg veins as sitting.
If possible in your work environment, get an elliptical machine that you can place under your desk to help you move your legs while sitting.
About half of your blood is made of water. Not drinking enough fluids during the day can reduce blood volume, thicken the blood, and slow circulation.
How much water should you drink? Men should get about 15 cups of fluid daily, while women need 11 cups. But if you spend hours sitting, aim to drink about 4-6 cups of water throughout the workday.
Schedule an in-person or telehealth appointment by calling Memphis Vein Center or using online booking. We’re here to help with any issues affecting your leg circulation.
