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Sit Less, Live More: Surgeon's 30-Second Circulation Hack
1 Dec, 2025
Summary
- Prolonged sitting significantly slows leg blood flow, causing health risks.
- Ankle pumps activate calf muscles, acting as a 'peripheral heart'.
- Performing 20-30 ankle pumps hourly takes 30 seconds for major vascular benefits.
Modern lifestyles often involve prolonged periods of sitting due to desk jobs and frequent travel, which can negatively impact vascular health by slowing blood flow in the legs. Dr. Sumit Kapadia, a vascular surgeon, highlights that this sluggish circulation can lead to various cardiovascular complications.
To counteract these risks, Dr. Kapadia recommends a simple yet highly effective exercise: ankle pumps. While short walks are ideal, performing 20 to 30 ankle pumps every hour is a practical alternative for those unable to leave their seats. This brief movement, taking only about 30 seconds, is crucial for maintaining healthy circulation.
The exercise works by activating the calf muscles, which Dr. Kapadia refers to as the 'peripheral heart.' This action efficiently pushes blood back towards the heart, significantly boosting vascular health and mitigating the detrimental effects of prolonged sitting.
