healthy leg

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Healthy Leg

11. Stretch
Concentrate on taking regular breaks to stretch and move your legs and feet. Sitting or standing for long periods is not helpful but making mindful movements will allow help increase the circulation in your legs.
12. Elevate
Elevating the legs is beneficial for everyone. The key is to elevate them above the level of your hips if you are sitting. If you are prone, elevate them above your heart. Doing this promotes blood flow from your legs into the rest of your body. Pregnant women or those already facing circulatory problems should make it a regular practice to elevate their legs on a regular basis.
13. Diet
A good dietary regime includes a balanced diet and supplements that support your circulatory and skeletal systems. A healthy weight will reduce additional pressure that can negatively impact your veins and your hips, legs, ankles and feet.
14. Moisturize
A good leg care regime also includes moisturizing your skin and pampering your feet and ankles. Massaging while you moisturize also helps stimulate circulation.
15. Attention Action
By making these efforts a regular practice you will help your leg veins However, if you are experiencing leg pain, leg swelling, numbness, tingling, cramping, or see skin discoloration, ulceration or varicose veins, we encourage you to take the time to schedule a consultation with your physician or to make an appointment for an assessment with one of the Advanced Vein Centers vein doctors.
16. Kettlebell Swing
Without rounding your lower back, push your hips back and swing a kettlebell between your legs. Thrust your hips forward and let the weight swing to shoulder level. Drop back to the starting position; let gravity bring the kettlebell back between your legs.
17. Dumbbell Alternating Side Lunge
Stand tall, holding a pair of dumbbells at arms length at your sides. Take a big step to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Pause, and then return to the starting position. On your next rep, take a big step to your right. Continue to alternate sides with each rep.
18. Split Jump
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While youre in the air, scissor kick your legs so you land with your left leg forward. Repeat, alternating your forward leg with each rep.
19. Dumbbell Goblet Squat
Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up to the starting position.
20. Before Running
1.If you eat before running, wait at least 3 hours before beginning running. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful of dried fruit.
2. Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. If youre going for longer than a 10K, you might consider taking a water bottle or planning a route that has a water stop along the way. Staying hydrated will keep your legs from cramping, especially in hot weather.
3. You may be tempted to do intense stretching to get warmed up, but try Chi Running Body Looseners instead. Ankle rolls, hip rotations, and knee circles are a few gentle exercises you can do to get your body loose and relaxed without straining cold muscles and joints. See the Chi Running book or DVD for a detailed explanation.
4. Begin running with a very relaxed and easy stride not too fast. Increase your pace slowly until youre running at your desired level. If you start running too fast, you risk running out of gas early in your workout, and youll feel more soreness in your legs afterwards.
5. Track the mileage on your running shoes. At about 500 miles, mid soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your running shoes regularly.


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