Why Walking Is One of the Best Exercises for Vein Health



Fact checked by Nick Blackmer

Walking activates muscles in the calves, improving circulation.Credit: sukanya mungngam / Getty Images
Walking activates muscles in the calves, improving circulation.
Credit: sukanya mungngam / Getty Images
  • Veins play an important role in healthy circulation and overall health.
  • Walking activates the calf muscles, which help push blood back toward the heart.
  • Even if you walk regularly, symptoms like skin infections or discoloration can signal more serious vein problems.

You might not think about your veins very often, but they’re an important part of healthy circulation and overall health. When veins don’t function properly, they can contribute to problems ranging from swelling to dangerous blood clots. Fortunately, something as simple as walking can help keep them in tip-top shape. Here’s why.

How Veins Work

To understand why walking can boost vein health, it helps to know how veins work to begin with. 

Along with arteries, veins are part of your circulatory system. Arteries carry oxygen-rich blood away from your heart to your body’s organs and tissues, while veins bring the oxygen-depleted blood back to your heart so it can receive fresh oxygen and the cycle can continue.

The heart’s pump helps move blood out to the body, but returning it to the heart is a bigger challenge. Veins don’t have as much force behind them to begin with, and they’re also working against gravity. “It’s a bit like climbing uphill,” said Jason Wheeler, MD, a physician at the Cleveland Clinic’s Vascular Medicine Section.

Still, the body has mechanisms that make the process easier. One is the presence of valves, which prevent blood from flowing backward. The other is the muscles in the legs—“in effect, two little hearts in each calf muscle,” Wheeler said—which squeeze the veins and help push blood upward. 

If those systems aren’t working well, blood can pool in the lower legs, increasing the risk of symptoms like leg heaviness or swelling, varicose veins, muscle cramps, or even blood clots.

Why Walking Is Especially Good for Vein Health

Walking is one of the best exercises you can do for vein health because it specifically targets the calf muscles, activating those “two little hearts” to assist with blood flow, Wheeler said. According to him, walking can increase blood movement out of your legs by about 50% compared with simply sitting or standing in one place.

That can translate into related benefits such as less discomfort if you’re experiencing pain or swelling from poor circulation, and even better health in general. “As we walk, we can raise heart rate, improve aerobic fitness, lose weight,” Wheeler said. “All of this comes together to help with cardiovascular health, and diabetic, liver, and overall health.” 

What sets walking apart from other calf-strengthening exercises, such as running, is that it’s low-impact and less likely to cause injury, making it more accessible and easier to stick with, Wheeler said. But for vein health, Wheeler recommends picking up the pace: “We want good, vigorous walking,” he said, noting that as little as 10 minutes a day can make a difference.

Who May Benefit Most From Walking for Vein Health

Anyone can benefit from fitting more walking into their day, but Walker said the activity may be especially important for certain groups. These include people who:

  • Are older
  • Have obesity
  • Spend lots of time sitting or standing
  • Have a heart condition
  • Have a history of varicose veins

Walking can also be especially beneficial for pregnant people, who are among the younger adults at higher risk of venous disease, a disorder in which the veins are damaged or weakened. “Having essentially what is an eight to 10 pound bowling ball in your abdomen puts a lot of pressure on your veins, and that slows blood flow and stretches veins,” Wheeler said.

When Walking Isn’t Enough

Walking can help support vein health, but even regular walkers can still be at risk of complications from poor circulation, such as varicose veins and blood clots.

One of the most serious concerns is deep vein thrombosis, which occurs when a blood clot forms deep in the veins. The clot can break off, travel in the bloodstream, and get stuck in the lungs, causing a life-threatening blockage.

Symptoms of deep vein thrombosis include severe leg pain, redness, swelling, recurrent skin infections, slow-healing wounds, tan freckling of the skin, or loss of hair on the lower leg. 

“Patients often think ‘Oh, it’s just rubbing from my socks or shoes,’” Wheeler said. “But if you see this darkening freckling of your skin or dryness that’s developing, especially from mid-shin down, that could be a sign of worsening venous disease that probably needs professional health before it gets worse.”



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25 AI employees who talk to each other and run my company without me.

Most CEOs don’t have time to play with AI.

Maybe they use ChatGPT to write an email or as a sparring partner, but that’s about it.

And I get it. Between back-to-back meetings, managing people, and putting out fires, when are you supposed to sit down and experiment?

But a few months ago, I started playing with agents, and it’s changed the way I think about scaling a company.

Baby Steps

It started with a single agent I built in Claude Cowork. It was a super-powered EA, which read my emails, checked my calendar, and gave me a morning brief. It helped me manage my to-do list, clarify my priorities, and set reminders.

It was really helpful. But what I really wanted was a full support team.

I wanted multiple agents, talking to each other, running on their own schedules, and working without me needing to be involved.

So I started building my own AI organisation. Finance, marketing, sales, strategy and relationship management… even Agent Resources (the HR equivalent).

Department by department, role by role, the organisation started to grow.

Burning the Ships

As more and more work was being taken on by agents, it became clear I didn’t need as large a support team.

So I took the decision to ramp down my human org, and invest in creating more agents.

Like Cortés, I burned the ships so there was no chance of retreat, and this forced me to figure out how to make an AI organisation work.

What used to be run by a Chief of Staff, a Head of Ops, and a Founder Associate is now run by my AI organisation and an EA.

I currently have 25 AI employees which cost about $2,500 a year to run. They replace over $250,000 a year in salaries, along with several SaaS tools I no longer use.

My AI employees manage accounts receivable and financial projects. They analyse my social media and create new pieces of content for my review. They proactively draft emails to help me build important relationships. 

I estimate I’ve got a 100X return on investment on my Claude Max plan.

How to Build an AI Support Team

Within a year or two, every leader will have their own AI organisation, each designed to fit the way they think and work.

When I show CEOs what I’ve built, their reaction is always the same: “I want this.”

So how do you go about building your AI support team?

Here are the three stages, although in practice they overlap a lot.

Stage 1: Connect Your Data

Before your agents can do anything useful, they need your knowledge.

You’ll need to connect your emails, meeting transcripts, data from your existing systems.

This stage is brutal, especially if you need to give the system historical data.

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Each AI employee is a workflow: a prompt that outlines a set of instructions, data it can access, and the output it creates.

Creating workflows is when things start to feel exciting.

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It’s quite addictive.

Stage 3: Get Your Employees to Work Together

It turns out many of the challenges of building an AI organisation are the same as a human one.

For example, my Chief of Staff acts as a messenger between me and my other AI employees. It reads all their reports, keeps track of what’s happening across the organisation.

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We want our chiefs of staff (human or AI) to be our interface with the world, but we often forget how much context this requires.

This led us to redesign our reporting systems, and create some Python scripts to make the work more efficient.

Be Careful With Subagents

Another familiar problem came from how AI agents spawn subagents to do things in parallel.

One evening, I’d kicked off a CRM project. About fifteen minutes in, I checked the progress and realised I hadn’t been clear enough.

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You’re sorry?

It turns out your agents will “subcontract” out their work to subagents… except these subagents don’t have the full context and often make mistakes.

Also, they aren’t the tidiest of agents either, often leaving random summary files littered around your filing system.

Luckily, my files were in Dropbox so I was able to recover the 571 files it deleted.

The Agents Are Coming

Now, someone skilled at building agent systems can do the work of dozens, maybe even hundreds of people.

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However, this poses a real challenge for CEOs.

In The Innovator’s Dilemma, Clay Christensen shows that incumbents get disrupted not because they make bad decisions, but because they make good ones.

They keep investing in what’s working today and rationally ignore the scrappy new thing that isn’t good enough yet.

Until it is.

For many CEOs, right now keeping their people is a good decision. AI agents aren’t reliable enough to replace a great team.

But within just a few years, smaller teams who leverage agents will outperform larger teams who don’t.

So if you haven’t started building with agents yet, consider this your permission to start.

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Originally published on April 1st, 2026

 





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