Have you noticed your legs or feet looking puffy, red, or unusually swollen? Seeing your calves or ankles bloat up can certainly be concerning, but it’s a common issue, especially as we age. Often, simple lifestyle adjustments, including a balanced diet and regular physical activity, can significantly relieve uncomfortable symptoms and boost your overall quality of life.

It might seem counterintuitive, but exercise is one of the most effective ways to reduce swelling in your legs and feet. Staying active enhances your circulation, preventing blood and lymph fluid from pooling in your lower extremities. This natural anti-inflammatory response helps alleviate discomfort and promotes healthier circulation.

No matter your current fitness level, it’s possible to find relief from swelling through movement. However, always speak with your primary care physician before starting any new exercise routine, especially if you have underlying health conditions. Once you have their go-ahead, here are 5 gentle yet effective exercises you can easily incorporate into your daily routine:

1. Walking in place

Walking in place is a fantastic low-impact exercise, especially if using a treadmill or walking outdoors feels challenging due to arthritis or balance concerns. It helps improve circulation without putting excessive strain on your joints.

How to do it:

• Stand next to a sturdy table, desk, or a chair without wheels.

• Lightly hold onto the object with one hand for support.

• Begin marching in place, lifting your knees comfortably.

• Start with 5 minutes if you’re new to exercise.

• Progress by gradually adding 5-10 minute intervals each week as your strength improves.

• Aim for 30 minutes or more per session as you get stronger.