December 28, 2021

Easy At-Home Workouts

Fitness, General, Healthy Living, Leg / Vein Health, Weight Loss

The cold and snow have forced a lot of us to remain inside during the winter months. Although our pets may love our constant state of being lazy and on the couch, our bodies do not. Only 25% of adults get the recommended levels of physical activity, and the lack of exercise can lead to heart disease, Type 2 diabetes, several cancers and obesity.

Since the winter weather has pushed us to stay inside, try a few of these at-home workouts from New York City-based fitness pro, Mathew Forzaglia, to promote good health and make your legs stronger:

Goblet squat: 3 sets of 12 reps

Holding the weight or object in front of your chest, stand with feet just outside hip width. Drive hips back and then down, as if sitting in a chair. Keep chest up and focus on your hips breaking below your knee crease. Push into heels, squeeze glutes and stand back up.

Pendulum lunges: 2 sets of 10 reps on each leg

Hold the weight or object in front of your chest. Lunge forward with right leg, keeping left leg stationary until the reps are done.

Keeping your weight in your right heel, push out of heel to stand up and immediately step into a reverse lunge with right leg in the back. Complete all reps on one side before switching legs.

For more at-home workouts and how-to videos, visit Greatist.

Am I a Candidate?

Determine if you are at risk for developing or already have symptoms for venous disease.

Healthy Leg Tips

Walk

The Surgeon General recommends the 10,000 steps a day program to maintain a healthy weight.

Avoid sitting all day

Long periods of sitting, whether at the office, in a car or on a plane can lead to deep venous thrombosis or blood clots.

Eat right

Maintaining a healthy weight limits stress on your legs and promotes general wellness.

Stock up on lotion

Moisturize your skin twice a day to maintain its elasticity and help support cell walls, which in turn can prevent varicose veins.

Take showers

Exposure to prolonged or excessive heat during long, hot baths can dilate blood vessels, which decreases the return of blood from the legs to the heart and may result in varicose vein formation.

Elevate your legs

When reading or watching television, prop up legs parallel to the ground by resting them on a stool or a chair.

Don't smoke!

Smoking increases the risk of damage to vein walls and may result in varicose veins, leg ulcers and osteoporosis.