It is not always possible to do exercises every day and there is not always enough time and opportunity for constant visits to the gym, but do you really want to always be in good shape? Then one of the best ways is walking. It's simple and you should never regret this time. Walk a little - from the subway to the house, from the house to the store, or just walk around the area. And you have no idea how useful it is and how a walk can change your health for the better! Start walking today and the result will be immediately and immediately!

Eat right, walk every day and have fun and!

Walking is useful, not everyone realizes how much.

Here are 10 reasons why a daily walk of 30-45 minutes is a must for you.

We are sure that some of these reasons will surprise you. For example, did you know that walking can be helpful for glaucoma? They probably didn't know. In general, after you read this text, you will no longer have any reason to doubt the usefulness of walking.

Why is walking useful?

This list is long. He can impress a lot of people.

In short. Walking for 30-45 minutes a day can help manage Alzheimer's disease, increase muscle tone, lower blood pressure, prevent colon disease, improve mood, help with glaucoma, help fight obesity, strengthen bones, reduce the risk of diabetes and respiratory diseases .

In general, walking is very good for health. And that's why.

Walking reduces the risk of getting Alzheimer's.

Believe it or not, walking is good for your intelligence and for your psychological well-being.

A study conducted at the University of Virginia showed that older people (71-93 years old) who walk more than half a kilometer daily are half as likely to get Alzheimer's as people of the same age who do not.

It improves muscle tone.

Sorry for the cliché, but exercise really helps build muscle. This also applies to walking. When you walk, you load not only the muscles of the legs, but also the muscles of the abdomen.

Of course, in order to pump them properly, you need to go to the gym.

However, a 45-minute walk during the day is enough to keep them in good shape. And if during this you follow, then you can also strengthen the muscles of the abdomen and waist.

Improves the cardiovascular system and lowers blood pressure.

Everyone who has heart problems should definitely consult a doctor. It is obvious. But walking can be a good prevention of diseases of the cardiovascular system.

In addition, it helps to reduce.

Helps improve the functioning of the gastrointestinal tract.

Sarah Sarna is a women's health expert. She claims that walking is very useful. The habit of long walks reduces the risk of colon cancer by 31%.

And regular walks for 10-15 minutes several times a day are useful for normal peristalsis.

After walking, the mood improves.

If you're not in the mood, the best way to deal with it is to take a short walk.

Scientists have found that people who take 30-45 minute walks at least 5 times a week are more likely to be in a good mood than those who do not. In addition, such people are less likely to feel depressed. Not bad, right?

It reduces the risk of glaucoma.

For people who are prone to this disease, doctors recommend daily walking. What for? Because walking reduces eye pressure.

Walking or jogging more than three times a week significantly reduces eye pressure.

Walking helps control weight.

We're sure you'll be pleased to know that you don't have to spend hours sweating in the gym to control your weight.

Losing weight is as easy as just going for a walk. Women who follow a standard diet, but at the same time walk daily for an hour, lose much faster.

Strengthens bones.

Walking can strengthen bones and joints. Walking can stop bone loss in people with.

In addition, there are studies that prove the benefits of walking for older women. A daily half-hour walk reduces the risk of hip fracture by 40%.

Reduces the risk of diabetes.

30-40 minutes of brisk walking a day reduces the risk of disease.

And diabetes expert Tami Ross is sure: 20-30 minutes of walking a day and you can lower your sugar levels for the next 24 hours.

Improves lung function.

We will not surprise anyone if we say that physical exercise is good for the respiratory system. However, few people know how useful they actually are.

With active walking, breathing quickens, the blood is enriched with oxygen. This leads to the fact that harmful substances are removed from the body, energy increases, renewal occurs.

So stop sitting near the computer - it's time to walk a little!

Marina Makarova, head of the exercise therapy department of the Center for Restorative Medicine and Rehabilitation of the Treatment and Rehabilitation Center of the Ministry of Health and Social Development of Russia.

Both men and women are interested in the question: how to maintain mobility, easy gait and never experience pain in the legs until old age. How to choose the right shoes and what needs to be done if you have to stand a lot at work? On what surface and why is it better to run in the morning? Is it only the foot that suffers under increased load? These and other questions are answered by the head of the exercise therapy department of the Center for Restorative Medicine and Rehabilitation of the Treatment and Rehabilitation Center of the Ministry of Health and Social Development of Russia Marina Makarova.

Julia Hello! What should you do if you have to walk a lot at work? Legs get very tired sometimes. And it would be interesting to know the answer to the question "What surface and why is it better to run in the morning?" Thank you!

Wear compression stockings and wear comfortable shoes. Running, of course, is better on an uneven surface - a dirt surface. Running on asphalt or concrete is bad for your foot joints.

IRINA Hello! What should you do if you have to sit a lot at work? There is a feeling of heaviness in the legs, especially in the current heat. THANK YOU

Vladimir Hello! During the day I have to walk a lot and my legs get very tired in the evening. I come home and relax on the couch. After that, getting up and doing something around the house is very difficult, the legs become wadded. What is the best way to tone them up (a bowl of hot water, some kind of massage would you recommend).

Take an evening foot bath with sea or aromatic salt. Only not cold - the water should be warm.

Dmitry Hello. I'm interested in the question. I run 10 kilometers at the stadium in the evenings 3 times a week in running shoes and on a special running surface. I also have grade 3 flat feet. I do not feel any discomfort and pain during and after training, nor can I remember any consequences of flat feet in the past. I am 22 years old, flat feet since childhood. I've been doing it for a year. How is this possible?

Unfortunately, you still have a long way to go - you are still quite young, and the consequences of flat feet may affect at a more mature age. You need to consult with a specialist regularly and in person.

Sahara76 Hello! How to choose the right shoes for your size? How to correctly calculate your size using a centimeter tape? Which shoes are more suitable for measured walking - sneakers, sneakers, moccasins or ballet flats? Thanks in advance!

Most importantly, try on the shoes you want to buy. And in no case do not buy shoes with the expectation that they will break. While you wear it in, at best, you will earn calluses on the foot, and at worst, there will be problems with the periosteum, the joint of the thumb, and so on.

Calculating your size (we are talking about the European and Russian size scale) using a centimeter tape is quite simple: measure the length of the foot, multiply the result by three and divide by two. Just do not buy, based on this, shoes in absentia, because different manufacturers have different ideas about sizes.

For jogging and walking, of course, choose not sneakers, moccasins and flats, but sneakers. Well-designed sneakers are the most practical shoes, as they are not required to look chic and everything about them is designed to support our foot.

Let's start with miracle injections. Yes, scleroplasty exists, but here I can’t give advice, because, firstly, it’s impossible to determine the volume of lesions at a distance. Go to a consultation with a phlebologist.

As for your varicose veins, from small vessels to varicose veins, in general, it is quite far. And to blame for it, rather, not heels, but a genetic predisposition.

As for the heel, everyone wears 15-centimeter heels in their youth, and with age the number of such people decreases. Therefore, if nothing hurts you, then you can wear such heels sometimes. However, remember that the load on the legs increases - you can see this from the protruding vessels. We have detailed material on the website of heels. Read it, you will surely find a lot of useful things in it.

Anastasia Hello! I am a student and I seem to spend the whole day not just standing up, but by the evening my legs get tired. Do you recommend any exercises (movements) to relieve fatigue? Thanks

Alexander Orthopedic insoles are sold in stores, does it make sense to wear them at work if you walk and stand a lot, if you have a slight transverse flat foot, and also wear them to healthy people as a preventive measure and at sports training in weight clubs or just when jogging. Can this lead to improper formation of the foot, because, according to the idea, all shoes should have an orthopedic sole from the very beginning, so that the foot does not deteriorate when walking.

Well, first of all, the insole and outsole are two different things. The sole cannot be orthopedic, because this is what we walk on the earth with. And orthopedic insoles are sold in specialized orthopedic salons. There, before picking up the insole, your foot will be examined by an orthopedic doctor.

Therefore, buying a Chinese “orthopedic” insole in regular stores is just money thrown away. At best, get a heater, this has nothing to do with orthopedics.

Vitaly Hello, Marina Makarova. My question is: I have flat feet (III), is running bad for me, or vice versa? And if so, in what quantities?

By itself, running is, of course, to help. Because most likely, in addition to flat feet, you have other problems - poor posture, sluggish back. After all, flat feet are just a symptom of the general condition of the body.

But for the flat feet of the third degree, running is not advisable. This is already a big deformity of the foot, and in order to prevent it from progressing, you need to do more foot work with a doctor. Discuss the possibility of running with him.

Julia What influences the development of the so-called transverse flatfoot when the bone grows near the big toe? Is it possible to somehow measure the degree and prevent development? Except operations. What is already considered a problem, what increase?

Show your legs to the doctor, such problems require an internal examination. You may have arthrosis, or maybe a dislocation of the first metatarsophalangeal joint. The foot may have a weak lateral ligament, and then there is a deviation of the first toe.

It is possible to prevent this. Do not wear shoes with pointed toes, put the reclinator between the first and second toes - they are sold in pharmacies, but this is inconvenient. And give up ballet shoes - this is also an important risk factor.

And don't be afraid of surgery. The current level of development of medicine allows you to perform such operations, after which the patient goes home the next day. This is much more forgiving plastic than before. In the early stages, no bone resection is done, and the deformity can be stopped for a while.

Yuliya Why do the blue veins on the legs protrude? Does sedentary work affect this?

Sedentary work on the protrusion of blue veins, of course, affects. But the reasons for this can be, in fact, very different. Contact a phlebologist.

Evjus what shoes are suitable if you have to stand on your feet for a long time and at the same time there is such a nuisance as flat feet (on one leg)

Any comfortable shoes with arch support. And do not forget about compression stockings, which are also very useful if you need to stand a lot.

Anya Marina, hello! As you know, heels are very adorn the female gait! But I would like to know how dangerous it is to wear high heels if there is a predisposition to varicose veins? What can be done to prevent this disease and to keep the legs beautiful as long as possible?

Heels are just an additional load on the muscles, and as a result of muscle overload, it can lead to impaired pumping functions in the veins. But heels still act as an additional risk factor. Varicose veins are not triggered by them, but by genes.

You need to do more thorough prevention of varicose veins. Of course, do the exercises for those who wear heels. They are .

However, the first number for those who have a predisposition to varicose veins should be compression stockings or tights. As with the varicose veins itself, and for its prevention. Just choose the desired degree of compression - preventive or therapeutic, it is indicated on the package. And it is better to consult a phlebologist about the selection of underwear.

Rose Hello. I am 40 years old. 2 years ago, I found small "bumps" in large Polish people. Since then, I have been wearing 3-4 cm heels. One of the Health programs on Channel 1 was devoted to orthoses to keep the feet in the correct position. In our "Medtekhnika" there are no such items, only insoles of large sizes. Tell me what you can do on your own, because the arch of the foot really "hangs" in ordinary, even expensive and soft shoes? Thank you.

Lahamster Hello! How to make morning runs the most effective and least dangerous for leg health?

Run on dirt trails - in the park or in the woods - at a comfortable speed and in comfortable running shoes. At least 30 minutes.

Dmitry Hello. I would like to ask a few questions about running. What is the best way to run to keep the body in good shape and get rid of excess weight? In the mornings or in the evenings? Slow or fast? What should be the approximate duration of the run? Is it important to run before the "second wind" appears - when lightness appears in the body. Thanks in advance X

If we run only for recovery, then we need to run for at least 30 minutes to start metabolic processes, and at a comfortable pace. If you set yourself only health goals, this is enough.

If you set yourself goals for cardiovascular training, muscle building and so on, then you also need to do some elements of acceleration. There is no big difference between when to run, but in the morning you will also wake up your body for the work day.

Elena Good afternoon! Please answer: is it possible to wear high heels (8-10 cm) during the day? legs get tired, but how bad is it for them? What is the best surface to run on in the morning? Thank you!

Let me answer the last question first. You can not run on asphalt or concrete. The ideal option is a forest path or any dirt path. A special running surface in the stadium is also suitable. Of course, you can wear high heels, although the ideal heel is 5-7 centimeters. To prepare your feet for wearing heels - do it regularly.

Jeka 1. Do sneakers (with flat soles and without heels) develop flat feet? 2. What is the best surface to run on? Asphalt? Forest path?

Sneakers flat feet, of course, develop. Running in sneakers is worse than running barefoot, it contributes to the development of flat feet. And it is better to run along a forest path or any dirt path. A special running surface in the stadium is also suitable.

Svetlana Hello! I work as a salesman, on my feet for 12 hours. Pain in the knees added to the heaviness in the legs. The shoes are comfortable. How to be? Thank you.

Foot pain among salespeople is a professional problem. And the only way to deal with it is compression stockings.

Anna Hello! Tell me, please, should women wear heels, if so, what height. How to protect your legs if you still want to wear high-heeled shoes? Thanks in advance!

A heel of 5-7 centimeters is the ideal height. To protect your feet, if you wear heels, do special exercises regularly. They are .

Katerinam 1) I am not even 30, but I have the initial stage of varicose veins (bad heredity), and because of this, the doctor forbade me to run, jump, and generally any load on my legs. He allowed only swimming and static loads such as yoga. Is it really forever, and nothing can be done? I really want to run in the morning. 2) The second question is related to the first. I can’t stand for more than an hour, my legs start to hurt a lot (including the feet) - because of this, unfortunately, I had to give up work associated with long standing. Is it possible to somehow train the legs so that, despite varicose veins, it is better to withstand the load and thus return to the previous activity? Or is it just to accept that it's not for me?

Put on good comfortable shoes and compression stockings and run. You are still young.

The doctor is absolutely right in prescribing you for swimming. You can train your legs - but in a state of unloading, just during swimming. Or on special simulators, but not in a vertical position, because you have already exhausted your resource of a vertical position. At least work out on an exercise bike.

Hope Hello! Is it possible to wear compression garments at work all the time if the work is "standing" or "sitting"? And is it possible to wear weights often?

You can wear compression underwear all the time, just consult with a phlebologist which underwear is best for you. But weighting agents should be used only in training.

Russian labor legislation does not regulate the work on the legs. Meanwhile, many professions do not involve sedentary work and long breaks. The Village found those who stand on their feet for long hours and asked how they cope with such physical exertion and whether they love their job.

Irina

head barista

I have been working as a barista, head barista and trainer for five years. Of course, I started, like everyone else, as a simple barista, then there were promotions, but in general, I still work at the counter, with guests and on my feet. We have a free schedule, we can plan it ourselves. It is convenient for someone to work 5/2, for someone every other day. I work on weekdays and rest on weekends. I work four evening shifts and one morning shift because I like to sleep. The shift lasts eight to nine hours.

How much time per day I spend on my feet depends on the coffee shop and the flow of guests. Any person behind the counter stands only when he is busy with something. If it has been raining all day and there has been no one for three hours, it goes without saying that there is no point in standing and looking sadly out the window. If you have already redone all the cases, washed the equipment and the rack, then you can sit down and relax. We try to organize a chair or stool for all baristas so that there is an opportunity to sit down at a time when there is absolutely nothing to do. And this sometimes happens.

When a normal working day goes on, the point is not even that there is nowhere to sit, but that there is simply no time for this. We are always busy. Either we are lucky with the barista, or it is written in our subcortex: if there is something to do, then we will never sit down to rest.

To my surprise, it is easier to work this way than sitting. I have days when I have to do a lot of boring office work - it seems to me that it is more difficult to sit at the computer for three hours than to stand for eight. When baristas go to their first shifts, it is unusual for them - mainly because we are not moving, but more often we are standing - at the counter or at the coffee machine. But then they get used to it.

The key to the success of the shift is shoes. I have very picky feet and it's hard for me to find a comfortable one. I always work in sneakers, the Vans last and sole suits me. In winter, these are also comfortable shoes like Ecco with orthopedic soles. If it's not one of those options, I'm unlikely to be able to stand for more than eight hours and successfully drive home.

To do this kind of work, you need to keep fit. The back gets tired if the muscles are not trained. And it's very easy to slouch. I had to include in my daily diet exercises that load the muscles of the back, and some squats and lunges that load the legs. It's hard without it.

I'm already used to it and sometimes I don't feel tired at all when I go out after my shift and I'm ready to hang out somewhere. If the shift lasts longer or you had to replace someone and leave for 15 hours, then, of course, there is no question of anything other than a taxi, a pillow and a bed.

Daria

florist

I work in a floristic workshop. We deal with flowers, compose compositions and bouquets for our clients. Each florist has their own responsibilities and workload. Since I am a senior florist, among other things, I have the largest and most responsible orders and training of interns. The workload in the workshop is always different, it is especially active on the days before the holidays and during the wedding season.

Legs, knees and back constantly hurt, especially after the holiday marathons. After March 8 in general come back for two weeks

I came across very democratic employers who created comfortable conditions for their florists. We have no special restrictions, we feel quite free. During the day, you can sit as much as your conscience and the number of orders allow. Officially, the working day lasts from 9 am to 8 pm, but sometimes I have to be late - because of this, it is difficult to calculate the exact amount of time that I spend on my feet.

Since I have many responsibilities, I do not often allow myself to sit on the couch. So I get very tired during the day. And, of course, this has a huge impact on health. Legs, knees and back hurt constantly, especially after holiday marathons. After March 8, you generally come to your senses for two weeks.

I try to work more in sneakers, which, in fact, does not help much when you are spinning at your desk all day. I try to stretch and exercise and sometimes I go to the pool. I recently went for a massage, and they told me that I need to pay more attention to the legs and lower back. I don’t have varicose veins, but I’m very worried about my knees, because last summer I faced pain when riding a bike. Of course it's scary.

Sergey

bartender

I have been working as a bartender for a little over seven years, recently I have been a bar manager in a chain of bars, I am responsible for everything. But a couple of days a week I work behind the counter so I don't lose my grip.

The shift lasts from 8 to 12 hours. We have breaks - every two hours for five minutes and one 15-minute per day. At this time, you can sit, the rest of the work on your feet, but I can not say that it is monstrous. Yes, it happens that the back hurts, but this is not a disaster. In my opinion, it is worse for people who spend all day sitting in a confined space. The physical load of the same taxi drivers is much higher than mine: although I stand all day on my feet, I am in motion.

The convenience of standing work depends, for example, on the floor covering. As a rule, in the bar we work on rubber mats so as not to break the bottles. Walking on them is a little easier than walking on a bare floor. Shoes also play a role. It is better to stand all day in comfortable sneakers than to sit in uncomfortable office shoes. If I feel physical fatigue at the end of the working day, it is less than moral.

Exercise stress the same taxi drivers have much higher, than me: I even stand all day on my feet but I'm on the move

Many come to work in bars, getting up from the office desk at their previous jobs. But, as a rule, these are people under 25 years old, and they do not need to adapt to standing work. Of course, there are individual cases - arthritis and arthrosis - but in the general mass there are no problems. The secret is the same for everyone - general physical fitness. In our case, it is better to choose a constant cardio load - running or team sports like basketball.

Irina

waiter

I have been on my feet all my life. My shift lasts 10 hours a day, there are small breaks of 5-10 minutes and one half-hour per day. When people get a job, they know what awaits them: the job of a waiter does not mean that you can sit around.

I live with constant back pain which can only be handled periodic massage

Naturally, I get tired at work. I feel it the most when I leave work, get on the subway and relax. On the one hand, this work can be regarded as free fitness, on the other hand, it affects health. I live with constant back pain that only occasional massage can manage. While I do not use care products, but in the near future it is worth thinking about it more seriously.

Love

hairdresser

I am a hair stylist, I have an irregular working day - sometimes I stand for three or four hours a day, and sometimes all 10-12. Sometimes I allow myself short breaks - for example, when a client sits with paint on his hair. I am an individual entrepreneur and distribute the load myself, but even so, the work has a significant impact on health.

At the end of the working day, my bones in my legs sometimes hurt and my lower back often hurts. The problem of varicose veins is bypassed - perhaps due to the fact that I regularly attend Pilates classes. In addition, I periodically do foot massage. Here I could joke that I still take hashish, and my legs start dancing and whisper that everything is fine, but I won’t. I just take very hot baths twice a week - my legs are steamed out and I feel better.

Katia

pizza maker

I have been working in a pizzeria for about two years. My shift lasts eight hours, most of which I spend on my feet. During the shift in the kitchen, we cut the ingredients, prepare pizzas and other products, clean our workplace, and wash the dishes. Lunch is provided for the shift, which lasts 30 minutes. This is enough for me to switch, eat and recuperate. Of course, if you are not feeling very well, you can warn the manager and take a break.

I have scoliosis but my health is not reflected in such work. Vice versa, mobile work is even better than sedentary work

At first, everyone is afraid to work like that. The first days are especially hard, but then you get used to it, you get involved. With diseases of the back or legs, it is probably more difficult. I have scoliosis, but this work does not affect my well-being. On the contrary, mobile work is even better than sedentary work.

There are many tasks in my head, there is always work, so there is no particular need or desire to sit and rest. I like that I am constantly busy with something. After the shift, you can sit for 15 minutes, then there will be strength to do something else.

In my free time, I sleep. I do not go in for sports, but I like to walk, walk a lot. I have no illnesses, I go to work in ordinary sneakers. It’s just that with such work it is very important to correctly calculate your strength and recover.

Anastasia

seller-cashier

I worked in a culinary chain for about a year, quit a month ago. At the interview, they warned me about physical exertion - I knew what I was going for. I tried to prepare myself mentally, physically - no, I just lay on the couch. The first few days of work, I did not understand what was happening and what all these people wanted from me. Then I really wanted to turn around and leave. It was very painful. Personally, my legs ached to tears. But I worked two through two, so after a while I got into a rut.

The work shift lasted 13 hours, there was only one break - for lunch. In theory, it lasted 20 minutes - during this time you need to have time to go to the toilet, smoke and eat. But no one pushed us - as we dine, so we dine. To go to the toilet in the middle of the shift, it was necessary to warn.

It was very painful. I personally have legs ached to tears. But I worked two through two, so h after some time got into a rut

There was no question of sitting down during working hours. In every free moment we had to do something useful. In addition to serving guests, there are many other little things - to clean up somewhere, stick stickers, bring plates. If you couldn't find a task, others will surely find it for you. In the end, I just quit. But not because of physical activity - at the end of work, the day flew by like five minutes.

Is it legal to work on your feet all day?

Ilya Saveliev

Lawyer at AVT Consulting

The law does not provide for separate provisions for employees who work on their feet during the working day. But it provides time for rest. The Labor Code of the Russian Federation establishes that a break for rest and meals should be no more than two hours and not less than 30 minutes during the working day (Article 108 of the Labor Code of the Russian Federation). This rule is general and applies to all categories of workers. Rest time is regulated by local acts of the employer, which should not contradict the named norm. Also, this issue can be regulated by an agreement with the employee.

The law directly enshrines the employee's right to rest as one of the fundamental ones, the implementation of which the employer is obliged to ensure (Article 21 of the Labor Code of the Russian Federation). The establishment of any restrictions and prohibitions on rest that contradict the established period of time for rest is illegal and violates the Labor Code of the Russian Federation. If the employer creates conditions that violate the right to rest, the employee should first try to resolve the dispute through negotiations. If this method does not work, you should contact the labor inspectorate with a statement about the violation of the right. Based on the appeal, an inspection will be carried out, and as a result, an order to eliminate violations, which is mandatory for the employer, will be issued.

At the Academy of Health, we were given the following certificate: Diagnosis: Main: M17.1-left-sided gonarthrosis 2 st NFS 1 severe pain syndrome, chronic damage to the medial, lateral menisci. That's it. What could be the source of knee pain? HOW do you think? - arthroscopy should be done the sooner the better, given that a person at work has to walk a lot, including stairs. Can loads exacerbate somehow the processes in the knee? Will arthroscopy really help?

Hello. Even when you look at the patient yourself + HIGH-QUALITY MRI (the pictures themselves, and not the description, which rarely matches the picture), you never know for 100% whether arthroscopy will help, and what we will see in the joint at all. One can only guess with greater or lesser accuracy. In absentia, the diagnosis looks like an indication for arthroscopy, delaying which will lead to even greater irreversible destruction of the cartilage, especially against the background of stress. I can’t know if arthroscopy will help, which depends on whether the diagnosis is accurate, what will be revealed during arthroscopy, how arthroscopy will be performed, what rehabilitation will be + just how lucky. But if the diagnosis is close to reality, then arthroscopy is needed and it is likely to significantly alleviate the pain, because. severe pain in gonarthrosis of the 2nd degree often has under itself all such some other damage - menisci or local damage to the cartilage, in which arthroscopy is effective. But even after the operation, it will be necessary to continue treatment, because. there are already certain irreversible changes that require supportive treatment.

Standing not only accelerates fatigue, but also increases the risk of various foot problems due to constant stress on bones, joints, tendons, muscles and ligaments. Often, when a person spends a lot of time on his feet, his blood supply to the lower extremities worsens, which leads to pain. Also, with prolonged standing on your feet, blood may accumulate in the feet or around the ankles. Flat feet, plantar fasciitis, bursitis, calluses, puffiness, varicose veins, and venous insufficiency are all related to more time on your feet. You should be aware that there are many ways to reduce or avoid the risk of foot problems if you have a standing job.

Steps

Increase the number of sitting breaks

Sit down more often while you work. Today's world is dominated by sedentary work, but there are still professions that require a lot of standing - bank clerk, cashier, factory worker, hairdresser, as well as employees in retail and construction. Even people in these specialties have moments in the middle of the day when they can sit down and relax without reducing their work efficiency, so do not miss such opportunities and do not forget to warn your boss. For example, it may be perfectly acceptable to sit while talking on the phone or doing paperwork, especially when there are no visitors.

• Older people are more prone to leg fatigue and disease due to standing work, as tissues (ligaments, tendons, cartilage, muscle sheaths) lose their elasticity and ability to absorb shock.

1. Have a seat at lunch time. When it's time for dinner, don't forget to sit in a chair and rest your legs while you replenish your energy and fluid stores. You may not have much time, but use every opportunity to reduce the load on your legs. If your office doesn't have enough chairs or doesn't have a dining area, you can bring your own folding chair or find another room where you can sit down for lunch.

   • Eateries in malls, outdoor tables, drinking fountains, or even a clear lawn under a tree are great places to sit back and enjoy your lunch.

2. Take a seat during breaks. Take all your legal breaks and try to take them in a seated position, preferably with your legs up to improve blood circulation. You can also take off your shoes during rest so that your feet can cool down and “breathe”.

Stand on different types of surfaces

Stay in different places. Many years ago, almost all workplaces had a wooden floor, which has a softening effect, despite the apparent rigidity. In today's world, buildings have concrete, ceramic tile or marble floors that have no cushioning, shock absorbing or insulating properties at all. Therefore, it is recommended to spend more time on your feet in areas with wood floors. If this is not possible, then simply change your location as a warm-up exercise to improve blood circulation and reduce muscle tension.

• Concrete and tile floors quickly cool down and chill your feet, impairing blood circulation, so it's best to stand in warm, draft-free areas.
• When working outdoors, it's best to stand on the grass while you're minding your own business or waiting for your next task.

1. Stand on an anti-fatigue pad. Anti-fatigue pads are designed to reduce pressure on the feet, providing a cushioned surface for extended standing. These pads are usually made from dense rubber, but are also made from foam, leather, vinyl, and even wood. In most cases, your employer will respond to a request for these pads because they have been proven to reduce foot soreness.

   • Thick anti-fatigue pads are a minor hazard in the workplace - you can trip over them, so always keep an eye on your pad and warn employees about it.

2. Stand on carpet. Look around you for a carpet to stand on while you work. Carpet (even inexpensive and thin) has a much greater cushioning capacity than concrete and will become a reliable ally of your feet while you work. If there are no carpets nearby, then ask permission to bring a small rug from home.

   • Carpet shops can provide you with samples of sufficient size free of charge.
   • Make sure that the underside of the carpet does not slip on the floor, otherwise you may slip and fall.

Wear suitable shoes and socks

1. Choose the right size shoes. A significant number of people wear shoes that are not their size. There are several reasons: the legs may continue to grow, the shoes may be bought on sale or donated. In any case, work shoes should always fit well with socks on. If you have no choice but to wear shoes that are the wrong size, then it is better to take one that is larger, as smaller shoes can cause blisters and cramps.

   Don't wear high heels. Women are often forced or asked to wear high heels, but heels above 2 inches tend to tilt the body forward, causing balance problems and sagging backs. All this leads to increased stress on the legs, tendonitis, tension in the calf muscles, pain in the knee joints and concavity of the back, as well as unsteadiness when walking.

   • Flat shoes are also not the best option, as they put excessive pressure on the heels, so it is best to choose shoes with a heel of up to 1.5 cm.
   • Sneakers and casual shoes with a wide toe are a great choice for someone with a standing job.

2. Don't wear tight shoes. Shoes with high heels often taper towards the toe, resulting in unnatural clenching of the toes, increasing the risk of bumps and unsightly growths. Cowboy boots and some open-toe sandals also have pointed toes, which is especially harmful when standing. It's best to choose shoes with a snug heel fit and plenty of room for squeezing your toes, as well as good internal support to prevent overpronation.

   Wear compression stockings. Compression stockings provide support to the muscles and blood vessels of the lower leg, reducing swelling and inflammation, and improving circulation. They can be bought on the Internet, orthopedic salon and some pharmacies. You can also wear supportive tights or soft socks.

Relief Therapy

1. Do foot baths. Warming your feet in a warm Epsom salt bath significantly reduces pain and swelling. The magnesium in the salt helps to relax the muscles. If you suffer from inflammation and swelling of the legs, then alternate a warm salt bath with an ice bath until you feel numbness in your legs (about 15 minutes).

   • Always dry your feet after such procedures, otherwise you can slip and fall.
   • Epsom salt baths are also helpful for relieving restless leg syndrome at night, which has a negative effect on sleep cycles.

2. Get a foot massage. Foot and calf massages can be done by a massage therapist or a close friend. It will reduce muscle tension and improve blood flow. Massage the legs from the toes to the lower leg so that the venous blood returns to the heart. You can use a wooden roller under your feet to warm up your legs on your own. You can also apply peppermint lotion to your feet to tingle and relax your feet. After the massage, it is useful to do some stretching exercises for the feet and lower legs.

   • For a calf stretch, lean against a wall with one knee bent and the other leg straight behind you with your feet on the floor - stay in this position for 30 seconds and repeat several times.
   • To stretch your feet, wrap a towel around your toe and try to stretch your leg - stay in this position for 30 seconds and repeat several times.

3. Wear orthopedic insoles. Orthopedic insoles for shoes are designed to act as an arch support, shock absorber and improve the biomechanics of the feet, which helps to reduce stress on the feet, legs and back, and also reduces the risk of various diseases. Orthotic insoles are especially effective in relieving and preventing plantar fasciitis, an extremely painful foot condition, and flat feet. These custom-made insoles can be very expensive, but mass-produced insoles can also be used.

   • According to statistics, every year in the United States alone, about two million people suffer from plantar fasciitis.
   • For orthopedic insoles, you will need to buy shoes slightly larger than your usual size.