How to Sit Properly for Better Leg and Foot Circulation

If you often experience cold feet or a tingling sensation in your legs while sitting, poor circulation could be the culprit. While the best way to improve blood flow is to get up and move, there are also ways to boost circulation while seated. Small changes in posture, simple seated exercises, and lifestyle adjustments can all help keep your legs and feet healthy.

Why You Might Have Poor Circulation While Sitting

One common cause of poor circulation in the legs is peripheral arterial disease (PAD), which occurs when plaque buildup narrows the arteries, restricting blood flow. According to the Centers for Disease Control and Prevention (CDC), risk factors for PAD include:

• Smoking

• High blood pressure

• Diabetes

• High cholesterol

• Being over age 60

Prolonged sitting, especially with crossed legs, can also compress blood vessels, leading to numbness, weakness, or a pins-and-needles sensation.

Best Exercises to Improve Circulation

The most effective way to boost circulation is through aerobic exercise, which gets your heart pumping and encourages better blood flow. Johns Hopkins Medicine recommends at least 30 minutes of cardio, five times a week. Some great options include:

• Brisk walking

• Jogging or running

• Swimming

• Tennis or other active sports

However, if you’re stuck sitting for long periods, there are still ways to keep your blood flowing.

Sitting Exercises to Improve Circulation

Sitting for too long can increase the risk of deep vein thrombosis (DVT), a serious condition where blood clots form in the legs. To reduce the risk, try these exercises recommended by the American Blood Clot Association:

• Leg extensions–Keep your legs straight and extend them out in front of you. Lift one leg toward your chest, then lower it and switch sides.

• Ankle rotations–Rotate your ankles in circular motions, first in one direction and then the other.

• Foot pumps–Raise your heels as high as possible while keeping your toes on the ground, then lower them. Repeat several times to engage your calf muscles.

• Seated marching–Sit with a straight back and lift your knees one at a time, as if marching in place.

• Avoid crossing your legs–Keeping your legs uncrossed prevents compression of blood vessels and promotes healthy circulation.

Lifestyle Changes to Support Circulation

Beyond movement, certain lifestyle habits can also improve circulation and reduce swelling in your legs and feet.

• Elevate your feet–When you’re sitting or resting, prop your feet up to reduce swelling and encourage blood flow.

• Wear compression socks–Compression garments gently squeeze the legs, helping blood move more efficiently.

• Manage underlying health conditions–Work with your doctor to control high blood pressure, cholesterol, and other risk factors.

• Take breaks from sitting–Stand up, stretch, or walk around at least once every hour to keep blood circulating properly.

The Bottom Line

While movement is the best way to increase circulation, these small changes can make a big difference, especially if you spend long hours sitting. Prioritizing posture, incorporating simple seated exercises, and making healthy lifestyle choices will help keep your legs and feet feeling their best.

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