Neither in the gym nor outdoors: 5 exercises to do at home that help eliminate fluid retention.
Many people in Spain have heard of it. According to the Spanish Heart Foundation , fluid retention, or edema, is an increase in the volume of interstitial fluid . This results in excessive fluid accumulation in the tissues. It occurs primarily in the legs, and when someone suffers from it, they experience symptoms such as swollen ankles or weight gain .
As for the causes, there are several , such as excessive salt consumption, according to the Mayo Clinic . But this phenomenon shouldn't be ignored because, in some cases, it could be due to liver, kidney, or cardiovascular disease . Therefore, if you are concerned about this, it would be a good idea to speak with a specialist.
It can be combated through physical activity and targeted exercises. Some can be done at home, without the need to go to a gym or use any exercise equipment.
For example, Patry Jordan, personal trainer, content creator, and founder of GymVirtual, shared five exercises on her company's Instagram account that can be done at home without the need for any equipment , thus treating not only fluid retention but also tired legs and poor circulation.
Exercises to treat fluid retentionIn the post, Patry Jordan comments that the ideal would be to do "15 seconds of each exercise, about 2-3 times." You'll need a chair for support for some of the exercises. That said, let's continue with the explanation:
- First exercise : Lean back on the chair with your arms and back straight. Bend your body to a 90° angle and slowly lower your back in short movements. Combine this exercise by doing the same thing but bending your knees downward.
- Exercise 2 : Stand behind the chair, resting your arms on the back of the chair, and bend your leg upward. Your ankle should try to reach the level of your glutes.
- Third exercise : Sit in the chair and run your hands down your entire leg, pressing firmly, from the ankle to the buttocks.
- Fourth exercise: Bend your back and make short movements with your arms loose, without having to touch the floor.
- Fifth exercise: Lie on the floor and, with your legs together, raise them. They should be straight. Place your hands behind your knees and flex your ankles up and down.
Fluid retention can also be treated by drinking homemade infusions like this black tea , which is also rich in antioxidants. Another example of an infusion that helps combat this problem is guarana , which, if that weren't enough, is recommended by a pharmacist and helps burn fat.
Other factors that help combat edema include eating a varied diet, avoiding a sedentary lifestyle , and, above all, staying hydrated, according to the MAPFRE Foundation's Health Channel . The portal points out that hydration is essential for maintaining proper fluid balance, and should only be stopped if there is a justifiable reason or on medical advice.
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