Exercise regularly (especially brisk walking, cycling, swimming)
Do interval training (short bursts of higher intensity)
Stretch and mobilize hips, calves, and hamstrings
Take short movement breaks every 30–60 minutes if sitting
Elevate legs when resting (especially for swelling)
Wear properly fitted compression socks or stockings if recommended
Maintain a healthy weight
Stay hydrated
Stop smoking and avoid nicotine
Manage blood pressure and cholesterol
Eat a heart-healthy diet (fruits, vegetables, whole grains, legumes, nuts, fish, olive oil)
Limit sodium, processed foods, and added sugars
Include foods rich in nitrates (beetroot, arugula, spinach) if safe for you
Ensure adequate protein and iron intake (as advised)
Keep blood sugar under control if you have diabetes
Avoid prolonged crossing of legs
Use calf pumps and ankle circles during long periods of sitting or standing
Practice deep breathing to support circulation
Get adequate sleep
If you have varicose veins or chronic venous insufficiency, seek medical guidance
Review medications with a clinician if you suspect they affect circulation
Seek urgent care for symptoms of blood clots (sudden one-sided leg swelling, pain, redness, warmth; chest pain; shortness of breath)