Use the holidays to get some exercise and improve your vascular health

Read Time: 3 Minutes

Key Takeaways:

• Extended periods of stillness, common during holiday travel and relaxation, can compromise vascular health by slowing blood flow and causing swelling.
• Gentle, low-impact activity is scientifically proven to be the most potent tool for maintaining the health and resilience of your arteries and veins.
• Organizations like the American Heart Association (AHA) and the Centers for Disease Control (CDC) affirm that regular movement significantly reduces the risk of major vascular events.
• Simple seated exercises like Ankle Pumps are essential to activate the venous muscle pump and prevent blood pooling during long periods of sitting (planes, cars).
• If you have existing vascular symptoms (pain, swelling) or risk factors (like diabetes). consulting with a vascular specialist is essential before starting any new exercise routine to ensure the plan is safe and effective.

You already know that staying active is good for your body. But let’s talk about the most important, often unseen, benefit of movement, especially during the holidays when we tend to sit still for hours on planes or in the car: what it does for your circulation.

When you’re sitting still for hours on a flight or a long car ride, the complex network of arteries and veins (the highways that deliver blood throughout your body) slows down. Consistent, gentle physical activity is the most potent tool you have to keep them healthy, resilient, and efficient.

Reputable organizations like the American Heart Association (AHA) and the Centers for Disease Control and Prevention (CDC) affirm that integrating regular physical activity can significantly reduce the risk of major vascular events. When you move, you are actively supporting the health of every major artery and vein, making them more resilient and efficient.

How exercise supports your vascular network

Movement benefits your vascular health globally, from the smallest capillaries to your largest arteries:

1. Keeping your arteries flexible

Your arteries are muscular and elastic. Regular gentle walking or water activities encourages the artery walls to work, helping them stay flexible.

• Pressure management: Flexible arteries are better at handling blood flow, which in turn helps to manage and support healthy blood pressure levels.
• Plaque defense: Activity helps balance your cholesterol levels (elevating “good” HDL and lowering “bad” LDL). This action directly reduces the buildup of fatty plaques in your arteries, a primary cause of PAD and heart issues.

2. Use your muscles to help your veins

Unlike arteries, veins rely on the muscles around them, especially in your calves, to push blood back toward the heart.

• Anti-pooling action: Every time you move your leg muscles; even walking around the mall to find the perfect gift, they act as a powerful pump, squeezing the veins to push blood efficiently. This action is critical for preventing blood from pooling, which can lead to swelling, varicose veins, and discomfort.

Your 4 essential moves for better circulation

You don’t need a complicated routine to make a difference. These are the strategic, low-impact moves that vascular specialists recommend to boost circulation, perfect for incorporating into your holiday schedule:

1. Leisurely walking and shopping: This is one of the easiest and most effective ways to start. Walking stimulates blood flow across the body and strongly engages the venous muscle pump in your legs.
   Try to incorporate it: Park further away at the store, or walk a loop around the airport terminal before boarding. Aim for frequent, short bouts of gentle movement.
2. Water walking or water aerobics: Unlike high-impact exercises, gentle movement in water is excellent for boosting sustained cardiovascular health without stressing joints. The water provides natural resistance and rhythmic motion that significantly aids blood flow.
3. Calf raises: Stand up (safely, while holding onto a stable surface) and slowly rise onto the balls of your feet, then lower. This directly strengthens the calf muscles.
   Try to incorporate it: Do a set while waiting in line to check a bag or while standing at the kitchen counter.
4. Ankle pumps: Flex your feet up and down repeatedly. This exercise is perfect when you are seated for long periods (on a plane, in the car, or at a desk) as it helps maintain circulation and prevents blood from pooling in your lower legs. Do 10-15 repetitions every hour while sitting still.

Movement is a powerful component of vascular prevention. However, if you are experiencing symptoms like chronic pain, unexplained swelling, or have existing risk factors (like diabetes), you must proceed with caution.

Before starting any new exercise routine, especially if you have a pre-existing vascular condition, consulting with a vascular specialist is essential.

The expert team at Soleil Surgical is here to listen and answer your questions, guiding you toward a safe and effective plan designed to strengthen your circulatory health.

Schedule your appointment today (407) 343-4983