Varicose and spider veins may look just harmless down your legs but if you don’t treat them on time, they can lead to pain and bluish bruises. These enlarged and twisted veins often occur due to long sitting hours or wearing high heels frequently.  
If you or any of your loved ones have varicose and spider veins, we would suggest you to start a basic veins workout. It can work wonders and make the veins less visible. Below are some of the best exercises for varicose veins you can try from today onwards. 

Top 7 Exercises For Varicose Veins

1. Walking 

Walking is the easiest exercise to reduce varicose veins. This low-impact workout can strengthen your calves while improving the blood flow in the veins. Moreover, since there is no extra straining, this exercise for veins does not add up any pressure on the legs. If you start walking exercise, aim for at least 30 minutes, five days a week. 
Start by walking around the block. Over time, you can start brisk walking too. The increased pace will raise your heart rate without being too risky and can also become a simple weight loss exercise too.  

2. Cycling

If walking seems too simple or maybe boring exercise for veins, shift to cycling. This is another low-impact veins workout. You can cycle for about 10-20 minutes a day. If you love to do workout for veins at gym, hop on an elliptical. 
This workout for veins will build strong calf muscles and that, eventually improves the blood flow through your legs. This, in turn, helps in relieving extra pressure from varicose and spider veins. 

3. Swimming 

To bring more fun and excitement to your workout, start swimming. This is probably the best exercise for varicose veins and spider veins due to the fact that swimming movements push your legs up and thus boost blood circulation. 
If you are a beginner, you can start with 30 seconds of swimming with 30 seconds of rest. Just make sure you do full strokes. Once you get more comfortable with this exercise to reduce varicose veins, you can increase the workout duration and number of laps. 

4. Ankle Rotations

So far, we discussed exercises for varicose veins that were more of a full-body workout. Now, it is time to learn about other exercises for your workout at home whose main focus is on legs and calves. Ankle rotation, for instance, is a great stretching workout you can do anytime. It improves the blood circulation through the legs and also relieves any stiffness and pressure in the lower body, including your veins. 
To do this veins workout at home or even at the office, just sit comfortably in a chair. Lift your right leg and start rotating your ankles. Make small circles and do it at least 5 times. Now, repeat it in an anti-clockwise direction. Repeat the same circles with the other leg. 

5. Calf Raises

Ask any gym instructor or doctor what exercise is best for varicose veins and we are sure calf raises will be the most common answer. This simple workout improves blood circulation and that’s one of the best ways to lighten varicose and spider veins. What more? You do not need any special equipment or training to do this veins workout at home. Just read the instructions and start performing them on a regular basis. 
To do this exercise, just stand straight with a hip-width distance between your feet. If you have never done calf raises, use a chair or a wall for maintaining balance. Now, slowly raise your heels so that you are standing on your tiptoes. Hold this pose and then slowly lower the heel. Repeat this exercise to cure varicose veins at least 10 times. 

6. Leg Lifts

Most people do leg lifts to engage their lower body and core muscles but it can also be used as an exercise to cure varicose veins. The exercise not only stretches your body but also takes off excess pressure from the legs and boosts blood flow. You can start with a few legs raises and then try its modifications if you want to try a bit of challenging exercises for varicose veins. 
To do a leg lift, lie down on your back with feet straightened and relaxed. Breath in and lift your right leg in the air and hold it for a few seconds. Lower it down and repeat the lift with the left leg. Do this repetition several times. 

7. Thigh Raises

The last one in the list of exercises for varicose veins is a type of leg raise. A thigh raise is easy and you can do it even while watching videos or just hanging around the house. If done regularly, it can also become the best exercise for varicose veins.  
To do this, all you need to do is sit in a comfortable chair. Now, stand up and repeat this sitting and standing repetition for at least 10-15. Rest and do another round. 

Exercises To Avoid

Along with knowing about exercises for varicose veins, you should also have an idea about which exercises to avoid. These can stress your veins and even cause more pain and pressure. These exercises include: 

  • Running: No doubt that running improves blood circulation in the body but it can put too much pressure on the varicose veins and spider veins. If you still do want to start running, we would suggest you start with a slow jog or do running on a soft surface to avoid high impact. 
  • Weightlifting: Doing weightlifting when you can varicose and spider veins can lead to setbacks instead of benefits. It is a strenuous workout and thus, puts a lot of pressure on your veins. In fact, it can worsen your situation. So, try to avoid weightlifting. 


All the exercises for varicose veins mentioned above are super easy to perform. But in case your varicose veins and spider veins are quite severe, we would suggest you talk to your doctor or gym expert to seek guidance on the veins workout. They can help you understand the condition and suggest to you what exercise is best for varicose veins. 

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December 30, 2021

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