How to improve foot circulation during office work

Tags: circulation, ergonomics, fatigue, healthy working, office ergonomics, wellbeing

Office workers may not be on their feet all day, but long hours behind the desk can certainly take their toll. Our lower extremities rely on the “pump” of muscle movement to keep blood flowing, so when idle for long periods day in and day out, circulation can suffer.

Poor circulation can lead to a range of unwelcome consequences, from coldness and cramping to more concerning symptoms, such as slow healing and thin skin.

In this article, we offer 10 practical tips for boosting blood flow in the feet during your 9-5 behind a desk.

Note: Nothing in our guide passes for medical advice. Circulatory issues can be serious, and you should always consult a medical professional if you’re concerned about your condition.

1. Take short standing and walking breaks

Micro breaks are a great way to protect almost every aspect of the body from the rigours of desk work. They can prevent and relieve digital eye strain, give you a chance to rest after lots of repetitive hand and wrist motions, and combat aches and pains from static postures.

But the right kind of micro break can also work wonders for the circulatory system.

The more we exert our muscles, the harder the heart works, pumping lots of oxygen-rich blood around the body, including of course, the feet! So whenever possible, go for a wander around the office, or if you’d rather stay put, simply try some mild exercises beside your desk.

Something as simple as a few squats or lunges can raise the pulse and improve blood flow to the feet. Even some light stretching can make a difference.

If a break isn’t on the table, try to work more movement into your working, such as going to speak to your colleague face-to-face rather than sending an email.

2. Elevate your feet

If you don’t have a footrest in your office space, you’re making life a lot harder for your circulatory system.

Blood flow is ever at odds with gravity. It’s easy enough to get an initial volume of blood down to the feet, but retrieving that blood upwards through the body is a challenge, especially without the pump of large muscle contractions.

Elevating your feet using a foot rest makes this circulatory job less like climbing a mountain and more like walking up a small hill. Even small elevations can prevent stagnation, but if you manage to bring your feet slightly above hip height, gravity turns from foe to friend, helping your blood along as it climbs back up your body.

3. Stay hydrated

Blood is roughly 50% water. If you’re not drinking enough fluids, you quite literally have less blood than you should, with what’s left growing thicker – and harder to pump around the body.

You may not feel as thirsty at your desk as you would during an active day, but it’s equally important that you hydrate consistently throughout work hours, especially as your feet are particularly at risk of poor circulation during inactivity.

Keep replenishing your bottle or glass of water throughout the workday. Have hot drinks as well, as they help to keep your fluids topped-up and are often more enticing on days when you’re not feeling too thirsty.

4. Do small foot exercises while working

Feet typically aren’t doing too much during desk work, but it doesn’t have to be this way. Small, repeated foot exercises can be done while sitting, without disrupting your workflow.

Some good exercises to get started with include:

Ankle rotations – where you make circular motions with your ankle, either with your heel in the air or planted on a surface.
Toe curls – where you bunch up your toes and then lengthen them again.
Toe lifts – where you place your heels on the floor and pull your toes up towards your shins.
Leg extensions – where you bring your leg from a resting position into a point in the air and stretch the toes out.
Foot rolls – where you place something like a tennis or golf ball below your foot and roll it around with your sole – both exercise and massage!

Doing a few reps of these exercises as you fill out spreadsheets or draft emails can help keep the blood flowing and your feet feeling healthy.

5. Make a habit of good sitting posture

Between stretches and foot elevations at your desk, it’s important to adopt an ergonomically sound posture.

When it comes to the feet, this means having them resting flat on the floor. Not only does this support better posture throughout the body, it reduces pressure in the legs, thereby promoting healthy blood flow to the feet.

6. Choose a suitable office chair

Sitting down may feel comfortable, but a poorly designed chair – or one poorly matched to you – may apply too much direct pressure, particularly behind the knees, constricting blood vessels.

This pressure slows the flow of blood, causing it to pool in the lower extremities, leading to symptoms like numbness and tingling.

At Cardinus, we provide comprehensive office ergonomics assessments for all workstations, whether they are home-based, on-site, or located elsewhere. Book an assessment today to identify and resolve the ergonomic hazards holding you and your team back.

7. Use a sit-stand desk

Sit-stand desks are a simple way to bring a bit more physical variation into office work. Alternating between sitting and standing ensures you’re never static for so long that fluid starts to build in your extremities.

Learn how to get the most out of a sit-stand desk with our expert guide: Your best posture is your next posture

8. Practice mindfulness

Jobs can be stressful – there’s no getting away from that. This stress can increase blood pressure over time, which, in turn, can impact the heart’s ability to pump blood around the body.

While you can’t change the fact that work is stressful sometimes, you can change how you respond in stressful situations. Practicing mindfulness and breathing exercises can help to lower feelings of stress, regulate your mood, and promote healthy circulation.

9. Wear compression socks

Compression socks squeeze the lower legs, making it easier for the heart to push blood back up through the body. This can be particularly helpful if you’re dealing with swelling in the feet and legs, although you’ll need to ensure you’re using the correct size of compression sock.

Those that are too loose will not provide enough pressure to give your blood flow a boost, and those that are too tight will likely only restrict blood flow.

10. Look after yourself outside of work

One of the most impactful things you can do to improve circulation to the feet during the workday is to take good care of yourself generally.

Eat a balanced and varied diet, get plenty of exercise, avoid too much stress, and do the things that make you feel happy!

Office work taking its toll? Cardinus can help

We specialise in office ergonomics management, helping organizations big and small create healthier, more productive teams through expert ergonomics risk management.

Whether you need a one-off ergonomics assessment to identify risk factors, a fully managed service or an end-to-end office ergonomics program, we have the solutions that guide safer, more sustainable working.