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Exercises for tired legs

by Alivia Nyhan
Published: Last Updated on

Reaching the end of the day and feeling that our legs are heavy is a prevalent condition, especially among women, who are more prone to fluid retention and hormonal changes. An inadequate diet, some harmful habits, and the body’s tendency to change during the menstrual cycle or in stages such as pregnancy and menopause are decisive in the appearance of this condition.

In this FastlyHealarticle, we explain the best exercises for tired legs that will help you promote blood circulation and avoid discomfort.

Most common causes of tired legs

Before addressing the exercises for tired legs that will help you combat the discomfort, it is essential to discover why this condition occurs since many daily habits affect its appearance. We will notably improve circulation in the legs by changing certain aspects, reducing fatigue in this area.

The causes of tired legs are:

  • A sedentary lifestyle is one of the most common causes of tired legs. Physical exercise is key to maintaining adequate circulation. When we do not practice it frequently, it is expected that our blood circulation is not as good as we expect, causing problems.
  • Women who suffer from fluid retention are also prone to tired legs, as these conditions are closely linked to blood circulation. Eating foods rich in salt and consuming little liquid cause our body to have difficulty eliminating the liquid, causing it to accumulate in areas such as the ankles, which produces a significant heaviness in the area. In our article fluid retention: causes and remedies, we explain more about this condition.
  • Spending a lot of time standing or sitting without taking short walks or alternating posture is one of the most common causes of tired legs. Alternating the positions that we choose during the day and using a platform or footrest to keep the legs slightly raised while we are sitting will help counteract this condition.
  • Chronic venous insufficiency is a condition responsible for tired legs. It occurs when the walls of the veins are weakened, so blood circulation is ineffective, and the veins remain full of blood, especially when standing. This pathology is common in women, in people who are obese, tall, have a history of deep vein thrombosis, or spend a lot of time sitting down during the day.
  • Additionally, other conditions such as the intake of contraceptives, certain medications such as antidepressants or blood pressure medications, or suffering from heart or kidney conditions can lead to the appearance of married legs.

Eat an adequate diet with moderate consumption of salt and products rich in sodium, walk at least 30 minutes a day or follow an optimized exercise plan suitable for our age and physical build, alternate our posture, and take short walks of 5 minutes each time to stimulate blood circulation, as well as drinking at least 2 liters of water a day to prevent fluid retention, are recommendations that we must take into account to avoid heaviness in the legs.

I was standing on tiptoe to combat tired legs.

One of the best exercises for tired legs that helps activate blood circulation, strengthen the calves, and tone the legs, is to stand on your toes for several seconds.

This exercise is straightforward; to start, you must place your back very straight and support your hands on a firm object if it is difficult for you to maintain your balance. Stand on your toes, hold the pose for 5 seconds, place your ankles on the floor, rest for a few seconds, and repeat.

It is recommended to perform at least ten repetitions. Over time, you can expand both the seconds you tiptoe and the number of repetitions.

Leg rotation to stimulate circulation

Several exercises to improve blood circulation and relieve tired legs are lying on a mat, so we recommend having this object close at hand.

Lie down, lift the leg of your choice and circle it clockwise for ten laps, then repeat in the opposite direction ten more times. Perform the exercise with both legs; you will notice a rapid improvement in the discomfort. You can also do the same exercise but slightly lift your leg and make a small circle instead of a large one.

The bicycle is ideal for improving the circulatory health of the legs.

If you have a bicycle at home, it is time to get on it and pedal, as this movement is one of the most beneficial to improve the discomfort caused by tired legs. Otherwise, pedaling in the air is a good alternative.

Lie down on a mat with your back close to the ground and your arms at your sides, lift your legs and start pedaling in the air for 20 seconds, then rest for 10 seconds and repeat. It is recommended to perform three sets of 20 repetitions to stimulate blood circulation in the area adequately.

Scissors are an excellent exercise to activate the area.

The scissors stand out among the exercises for tired legs that help activate blood circulation while strengthening the abdomen, being an excellent option for those who also seek to improve the toning of this area.

With your back flat on the floor, you can place your arms either under the tailbone or next to your body, then slightly raise your legs and imitate the movement of scissors passing the right leg over the left and vice versa. Perform three sets of 15 repetitions each, resting for a few seconds between each repetition.

Wiggle your toes

Raise one leg slightly and move your feet to stimulate circulation. Stretch the tip of the foot as far as possible and hold it for 5 seconds, then try to place it as straight as possible in a movement opposite to the previous one, trying to bring the tip of the foot towards you.

Repeat both movements five times with each foot.

Walk, if it is for sand, much better.

Walking is one of the best exercises for tired legs, helping to improve circulation, strengthen venous walls and ensure our well-being. It is recommended to walk at least 30 minutes every day, but when it comes to enhancing tired legs, it is best to do it on the sand since the effort made is more significant and the result is more beneficial.

If you have a beach nearby, then do not think about it. Otherwise, it will be enough to do it in the city or on a treadmill to benefit your heart and circulation.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Exercises for tired legs , we recommend that you enter our category of Blood, heart and circulation .

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