Exercise to help your legs

Simple leg exercises – like ankle circles or calf raises – can boost circulation, reduce swelling, and keep your veins healthy. Even a few minutes of movement each day can make a big difference for your leg health.

1. Ankle circles

HOW

Sit or lie down with your legs out in front of you
Lift one foot slightly off the floor
Slowly rotate your ankle in a full circle
Do 10 circles each way, then switch legs

WHY

This helps keep your ankles mobile and boosts circulation (MHS, 2023).

2. Foot pump

HOW

While sitting or lying down, point your toes forwards
Then pull them back towards you (like you are trying to point your toes towards the sky)
Flex and point your toes simultaneously (10–20 times).

WHY

This works the calf muscles, which help push blood back to your heart.

3. Heel raises (calf pumps)

HOW

Stand behind a chair or at a counter for balance
Slowly raise your heels so you are standing on your toes
Lower back down gently
Repeat 10–15 times, rest, then do a second set

WHY

Activates the calf muscle pump — vital for venous return (O’Donnell et al., 2014).

4. Marching on the spot

HOW

Stand and lift one knee at a time like you are marching
Keep your back straight and your core engaged
Do this for 1–2 minutes, several times a day

WHY

Keeps your legs active and promotes good circulation.

5. Legs elevation

HOW

Lie down and place your legs on pillows so they are above heart level
Relax in this position for 15–30 minutes, if possible

WHY

Helps reduce swelling and supports blood flow back to the heart.

Share this article

Twitter