Key Takeaways
- Sitting with your feet on the ground for a long time is bad for circulation. This can cause blood to pool in your legs.
- Elevating your legs can help a lot. It helps blood flow back to your heart.
- Calf muscles are super important. They act like a second heart for your legs.
➡️Exercise 1: Elevated Ankle Pumps
One of the worst things for your circulation is sitting with your feet on the ground for long periods. So, for the first exercise, we’re going to fix that pooling by lifting your feet.
- Sit comfortably in a chair or on the couch.
- Place your feet on another chair or an armrest.
- Put pillows under your calves for support.
- From here, pretend you’re pressing a gas pedal: push your toes down, then pull them back up toward your nose. This movement activates the muscles on both sides of your shins to help pump blood back up your legs.
- Do 10 repetitions. Each repetition includes a down and an up movement. The key is to go at a good pace, so count: 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
- Take a short 10-second break.
- Repeat this three times. So, you’ll do three sets of 10 reps. This gives you the “3:10” part of the 3:3:10 method.
