12 Tips for Healthy Legs and Feet at Any Age

Many of us rely heavily on your legs and feet without ever thinking to take better care of our lower half of the body.

Having healthy legs and feet can help to support your spine, so it stays strong and functions properly at any stage of life you are in.

If you want to know more about what it takes to keep your legs in good condition, check out the 12 tips below.

Don’t sit or stand for too much time

Because sitting down is directly linked to a variety of negative conditions, namely increased blood pressure, high blood sugar, abnormal cholesterol levels, and excess weight, you may already know that sitting for too long doesn't do you any good.

Also, standing for too long is also bad for you, as it causes blood to pool in the lower legs.

Whether you stand or sit (or both) at work, take walking breaks at least once an hour to get your body and blood moving and help counteract the effects of being still.

Exercise regularly

Regular cardiovascular exercise strengthens your heart, which improves your circulation, while strength training exercises such as weightlifting build your bones and fight off osteoporosis.If you’ve never exercised before, or can’t do vigorous workouts, brisk walking, yoga, and even gentle stretches help your whole body, including your feet and legs.

Eat a healthy diet

An unhealthy diet can cause fat deposits to build up in the linings of arteries, causing them to narrow and harden, which in turn restricts blood flow. On the other hand, eating a healthy diet full of vegetables, fruits, whole grains, and lean meats (while avoiding too much sugar and fats) will keep your body well-balanced and your arteries healthy.

Aim to decorate your plate with fruits and veggies first before adding grains and protein. The fiber and nutrients in the fruits and vegetables will keep your body nourished while the grains and protein will give your muscles the fuel they need to get you through the day.

Watch your weight

If you’re overweight or obese, the extra weight puts a lot of stress on your lower body (after all, we walk around on our feet, not our hands). Trying to keep your weight at a healthy level or trying to lose weight if you’re not there yet will further contribute to your lower body health. Eating a healthy diet and exercising regularly, both mentioned above, will help you maintain or lose weight.

Stop smoking

Smoking is terrible for your health on multiple levels, including your feet and legs. Smoking narrows blood vessels in the skin, damages the lining of arteries and decreases blood flow to extremities, especially the feet. Smoking also increases your risk of developing other medical problems, such as cancer and kidney disease. If you currently smoke, come up with a plan to quit and marshal your resources. Your body will certainly thank you.

Put your feet up

Yep, that’s right. You’ve got permission to lie down, elevate your legs and rest for 20-30 minutes a day. By raising the legs above the level of the heart, you encourage blood and other fluids to gently drain back towards your core instead of pooling in your legs. This process helps fight off swelling, varicose veins and other issues that can result from fluids pooling in your feet and legs.

Use compression gear

Compression socks can also encourage your blood to keep moving while you’re still upright, making them the ideal gear to wear while you’re standing or sitting at work or otherwise going about your day. Compression gear also combats the swelling which occurs in pregnant women's bodies, athletes and others who experience a lot of fluid retention in their lower body.

Wear supportive shoes

There’s no denying that high heels make your legs look great, but they’re terrible for your feet and legs and put a lot of pressure on your arches and veins. Simple flats area better choice than wearing heels because heals cannot really support your feet. To keep your feet happy and healthy it is advisable to try and limit the number of times you wear heels and invest in supportive dress shoes and tennis shoes.

Avoid extended exposure to heat

Hot temperatures are great for sore muscles, but they can also lead to swelling and cause the veins to dilate too much. Opting for a cold shower or bath instead will help reduce inflammation and swelling and counteract the effects of hot weather or a long day on your feet, rather than adding to them.

Take care of your skin

Your muscles, bones, and veins are super important, but you can’t neglect the skin that protects them either. Keep it clean and well moisturized and be careful if you shave your legs, so you don’t nick yourself. People with diabetes are especially prone to skin issues in their feet and lower legs and should inspect these areas daily for cuts, infections, and other health problems.

Manage your pain

A nonsteroidal anti-inflammatory drug (NSAID) can help temporarily manage pain if you pull a muscle. However, if you’re having chronic pain in your legs and feet, don’t just ignore it, as this can only cause the problem to get worse. Try to identify the cause of the issues. Maybe you’ve been wearing unsupportive shoes, or a lack of exercise is causing your legs to stiffen when you do move.

See a vein specialist or podiatrist if necessary

[tweet_box design="box_4"]A fast diagnosis can immensely improve the quality of your life over the long haul (and sometimes help you avoid surgery and other drastic, expensive medical solutions).[/tweet_box]

If you suspect that your foot and leg pains have a medical cause, don’t be afraid to go to the doctor and seek help. Some chronic conditions like arthritis, are much easier to manage if the signs are detected early. Besides, a fast diagnosis can immensely improve the quality of your life over the long haul (and sometimes help you avoid surgery and other drastic, expensive medical solutions).

From age one to one hundred, we can all benefit from taking better care of our feet and legs. Start with one or two of these tips and then build on them to start improving your leg and feet health today, no matter how old you are.

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Author Bio: Kaki Zell

Kaki is the Vice President and co-owner of Ames Walker.  After graduating from Virginia Tech, she went on to work for Pepsi for several years before joining the family business.  When she is not working, she enjoys running, hiking, traveling, Virginia Tech football & spending time with family & friends.