Desk work contributes to varicose veins - but three movements could protect the lower legs

Getting a good stretch of the ankle is key to improving circulation in the lower legs

For many people, modern office life requires that they remain seated for up to eight hours a day - sometimes at the cost of circulation issues like varicose veins.

Consultant interventional radiologist Doctor Mark Regi, from the VeinCentre, warns that sitting for extended periods is wreaking havoc on the legs.

"There's a whole host of reasons people should be sitting less and moving more, but modern lifestyles mean many of us still spend eight hours each sitting at a desk," Dr Regi explained.

Ankle stretches

To counter these deleterious effects, Dr Regi recommends ankle stretches. "Getting a good stretch of the ankle helps to improve circulation in the lower leg, with the added benefit of increasing ankle flexibility," he shared.

Sit upright and with a leg extended straight, and alternately point the toes forward and backwards towards the body.

Ankle rotations

The second movement involves ankle rotations, performed by lifting one foot slightly and circling it ten times in each direction before switching sides.

"The good thing about these exercises is you can do them in a busy office or while you're working from home, and no one will even realise," Dr Regi noted.

The third movement targets the calf muscle, which plays a crucial role in blood flow.

When the muscles remain inactive for prolonged periods, vescular dunctions deteriorates, and blood accumulates in the lower limbs. This pooling effect is one of the primary causes of leg ulcers.

The calf stretch simply requires sitting with the feet hip-width apart, then elevating the heels briefly before lowering them - repeating the movement ten times per leg.

Ideally, you want to incorporate as many movement breaks into the work day as possible, Dr Regi stressed. A brisk lunchtime stroll can also prove beneficial.

He added: "Consider getting up and moving around every 30 minutes, or perhaps trying to stand up for some of your activities, such as talking telepone calls or video meetings!"