5 Tips to Relieve Your Legs If You Have a Sedentary Job
Do you spend most of your day sitting at a computer? Or do you sit down when doing other work? You’re not alone. Many people spend eight or more hours a day sitting – and although it does not seem like a physically demanding activity, the body pays a price for it. Especially the legs. The feeling of heavy legs, swelling, tingling or tightness in your calves – these can all be signals that your legs are not that happy when you are sitting down. But the good news is that there are simple ways to relieve them without having to find another job.
Sedentary work is not the problem. The problem is not moving
The body is built to move. If we leave it in one position for several hours, the first problems begin to appear. The blood circulation slows down, the lymph stagnates, the muscles weaken and the joints stiffen. You will feel it most in your legs as swelling, discomfort in your feet or general stiffness.
The aim is not to stand all day or constantly walk around the office – all you need to do is alternative your movements and slightly adjust how and what you sit on.
TIP 1: Give your legs the opportunity to move
Take at least a short break every hour. Even if you just get up for a minute, walk to the printer, go over to your colleagues or do a little stretching, you will help your legs and get the blood and lymph flowing. It can be inconspicuous in the office – a couple of ankle circles, light calf stretching, shifting your weight from your toes to your heels. It’s not about working up a sweat, but primarily not staying in one position all the time.
TIP 2: Alternate positions, change your chair
All day on one chair is not ideal for your back or your legs. If you have the opportunity, try alternating your classic office chair with, for example, an exercise ball, a kneeling chair or standing at a higher desk. Today, there are a number of adjustable desks where you can alternate between working in a sitting and standing position. Some of them also have a timer, so you don’t even have to think about when to change position. Even a small change in position forces your muscles to work a little differently and relieve those that otherwise just stagnate all day.
TIP 3: Legs need support
If your chair is too high and your legs hang loose when you are sitting down, there is more pressure on the back of your thighs and this restricts blood flow. A simple footrest can help – ideally one that is slightly angled, so it supports your feet in their natural position. Your calves will thank you.
TIP 4: Massage ball as a secret office assistant
A gentle foot massage during the day? Simply place a massage ball (sometimes called a “hedgehog”) or even an ordinary tennis ball under your desk and occasionally roll your foot back and forth over it. This will activate the muscles of the arch of the foot, promote blood circulation and prevent stiffness. And the good news – you can even do it during an online meeting or other work involving concentration.
TIP 5: Think about regeneration after work
Try to be active after you finish work, whether in terms of sporting activities or just a simple walk. Every step counts. On the other hand, nothing should be overdone. Alignment socks will help you regenerate and you can put them on and relax, for example while reading a book. You can find additional tips in our articles, for example 7 hints and tips for caring for your feet at home.
Selecting the right footwear for a specific purpose is also important. We dealt with this topic in an article on our blog.
Small Changes, Major Relief
Although it may not seem like it, even small alterations to your working environment and a couple of additional minutes of movement can significantly influence how your legs feel at the end of the day. You don’t have to change your entire work routine immediately – start by trying to massage your feet once a day or swap your standard chair for the exercise ball mentioned above. The important thing is to start.
