5 Basic and Simple Exercises to Prevent Fluid Retention and Swollen Legs
Basic and simple exercises to prevent swollen legs and fluid retention during the summer.
At this time of year, with the heat, fluid circulation throughout the body slows down, resulting in swollen legs. For people who already regularly suffer from the effects of poor circulation, summer can become a most uncomfortable and troublesome time of year.
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| Women's legs |
High temperatures cause the walls of the veins to dilate. This, in turn, prevents blood from easily returning to the heart, worsening fluid retention. This retention occurs especially in the legs, as the effort to get blood from that area to the heart is much greater due to having to deal with gravity. Fluid accumulation can cause fatigue and a feeling of heaviness, as well as swelling, numbness, and even pain.
To combat discomfort, the ideal is to avoid a sedentary lifestyle. When muscles contract during movement, they exert gentle pressure on the veins, facilitating venous return, as Dr. Sagrera-Ferrándiz points out in the magazine Saber Vivir. Therefore, it's important to maintain an active lifestyle, avoiding prolonged sitting or standing, and trying to change position every 20 minutes. While watching television on the couch, it's preferable to occasionally move your ankles and toes, and if possible, do some exercise in the pool. This stimulates circulation.
Exercises to Prevent Leg Swelling
If you're already experiencing discomfort, it's recommended to practice these exercises every day to help relieve the pain. The first one is quite simple. It consists of sitting in a chair with a backrest, lightly holding onto the seat with your hands, and raising your legs until they form almost a V with your body. You can also alternate stretching and bending your knees. Three sets of 20 repetitions a day would be ideal.
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| Girl ready to exercise |
Standing behind the same chair with your hands resting on the back of the chair, you can try raising your heels until you're on your toes. Hold this position for 8-10 seconds, then lower your heels and raise them again. You'll notice your calf muscles contracting. Repeat this exercise three times. Now, continue standing, but without leaning on the chair, and separate your legs hip-width apart. Rise on your toes again, but with your legs apart, now raising your arms with your palms facing up and rotating your wrists. Stretch as far as possible and lower yourself with the same movement, repeating the exercise ten times.
Standing still. For this exercise, raise your right leg slightly, forming an angle of at least 90°, and twist your torso, bringing your arms to that side (like a ballerina). You can rest your hand on a chair for better balance. Do three sets of ten repetitions, repeating on the opposite side. Finally, another exercise to combat fluid retention is to relax your limbs by lying on your back and raising your legs and arms toward the ceiling. Then, flex your joints (not too slowly, not too quickly) for 15 seconds. Do three sets. These activities will undoubtedly help you avoid swollen legs and fluid retention during the summer.
Categories: Exercises