5 Ways to Maintain Your Circulation at Work

Last week, we at Goldsmith Podiatry wrote about how to keep your circulation flowing when it’s freezing out. In this week’s installment of American Heart Month’s circulation series, we’re moving into the office. Let’s go over 5 ways to keep your blood flowing even when you’re scheduled to sit for 8 hours per day.

Use an Under-Desk Elliptical or Cycle

If you can’t leave your desk for a gym session, bring the gym to your desk. Under-desk ellipticals or pedal exercisers are creative weapons for office circulation. Unlike a simple stretch, these devices require a continuous, rhythmic pedaling motion.

And because this motion is low-impact and silent, you can maintain a steady zone 1 cardio pace while you are typing or on a conference call.

Transition to an Active Footrest

Standard footrests are stationary, but you should look for a rocking ergonomic footrest. These are designed to tilt back and forth as you move. By resting your feet on a rocker, you naturally engage in a heel-to-toe motion throughout the day.

This keeps your ankles mobile and prevents the stiffening of the vessels that happens when you keep your feet flat on the floor for hours.

Use a Standing Desk

If you have access to a sit-stand desk, use it… But do it strategically. Standing in one place for four hours is just as bad for your circulation as sitting. The key is the transition.

Every 30 minutes, switch your desk to a standing height. While standing, shift your weight from one foot to the other. This weight shifting forces the vessels in your feet to constrict and dilate, which massages your blood upward.

Park at the Back of the Lot

One of the easiest ways to guarantee better circulation is to build forced movement into your commute. Instead of circling the lot for the spot closest to the door, deliberately park at the very back. Those extra 200 or 300 yards in the morning and evening serve as a vital warm-up and cool-down for your circulatory system.

It’s a simple, real-world adjustment that ensures your heart starts the workday with a strong, efficient flow.

Implement 5-Minute Walk Breaks

Sitting for hours on end puts you at risk for blood clots. To prevent this, you need to implement a hard reset for your circulation every hour.

Set a timer on your phone for 55 minutes. When it goes off, stand up and take a five-minute walk, not just to the kitchen for coffee, but a purposeful loop around the office or down a flight of stairs. This will flush out the stagnant blood that has been pooling in your feet while you were focused on your screen.

We hope your workday flows better from now on!

If you’re looking for more foot care tips, give us a call at (212) 877-1002 so Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina T. Ruff at Goldsmith Podiatry can help guide you in the right direction.