Office workers advised to combat leg swelling with brief foot exercises

Prolonged sitting reduces calf muscle activity, causing blood to pool in the legs and leading to swelling and discomfort. Simple foot‑ankle movements—alternating heel‑toe lifts while seated—for about a minute every half‑hour can activate the calf pump and improve venous return. Frequent brief active breaks, such as standing and walking for two to three minutes each hour, also help pressurize the foot veins and reduce fluid buildup.

Health experts note that walking cannot fully offset the effects of a sedentary day; a short evening walk does not replace the need for regular movement. Instead, a daily brisk walk of 30–60 minutes or accumulating 10,000 steps is recommended for cardiovascular and metabolic benefits. Even brief interruptions—getting a drink, taking a phone call while walking, or climbing a few stairs—are enough to reactivate leg muscles. Avoid crossing the legs, which compresses popliteal vessels and hinders blood flow.