In the last year, you have gone through some change.

Professionally speaking, you now have a real home office. Your 60-minute commute is now 60 steps from your bed. And all your meetings can be found on at least one screen on your laptop.

Personally, the dreaded drive to your families for Thanksgiving and the holidays didn’t happen. You can’t remember that last time you watched a movie that wasn’t streaming. Or the last time you went to a nice restaurant that wasn’t crammed into a tent.

The era of COVID-19 has meant many things to many people, including inactivity and weight gain.

As we near the most anticipated beach season in history—yes, the snow is actually melting—you must ask yourself something: Is my fluffy, good-enough-for-quarantine body ready to go on public display at my favorite beach? Do you have beach-ready legs?

Inactivity and weight gain are also driving factors for vein insufficiency, which means poor blood circulation in your leg veins. Over time, that condition can create complications, such as unsightly varicose veins, spider veins and deep vein thrombosis.

But here’s the good news: We have a plan that you can start within the next 30 days that will put you and your legs on a healthier course—right to the nearest beach.

There are a few other things you can add to your lifestyle in the next 30 days to get your legs ready for the beach.

Elevate Your Legs: Elevating your legs ease the workload on your lower body, helping the blood flow return from your foot back to your heart. You may elevate your feet above your heart 3-4 times each day for about 15 minutes at a time.

Use Compression: Wearing compressions socks works, even with problems associated with long-term inactivity or sitting. It can prevent or reduce the amount of swelling and pooling of blood in the legs. High-compression socks (20-30 mm Hg) are the most effective, while lower compression can be used for extra fluid in your legs, while being easier to tolerate.

Drink More Water: Water is the most important thing we consume. Every cell in our body needs it to work properly. Yet, most Americans are chronically dehydrated, which is troubling for every body function including your circulation, blood pressure and even your leg veins. Although the survey found participants were drinking about eight servings of beverages each day, the effort was offset by servings that included caffeine, alcohol or high amounts of sodium. Drinking water throughout the day is better for your whole body. On the bright side, it only takes 45 minutes and 20.3 ounces (600ml) of water to counter mild dehydration.

If your legs need more than dietary and behavior changes to get ready for the beach, your solution may include a state-of-the-art, minimally invasive procedure that could be done during your lunch break. No cuts, no sutures, no down time. Things have changed dramatically in this field of medicine.

Varicose veins, for example, can cause long-term swelling, as well as ulcers and non-healing sores. Blood clots associated with deep vein thrombosis also can become a problem. In fact, varicose veins have the potential to become dangerous if they are not treated properly.

Radiofrequency ablation, deemed the standard for today’s treatments for venous insufficiency, involves a small catheter that delivers heat to close the abnormal vein. The procedure is minimally invasive, and it can be done directly in the office.

Microphlebectomy is a brief procedure that is only offered by skilled vein clinics and remains one of the best options for treating bulging varicose veins. Under local anesthesia, the vein is removed in small sections through tiny incisions during the procedure, which is provided in an office setting.

Spider veins, which have a blue, red or purple color, can often be the first indication of an underlying condition called chronic venous insufficiency. Sclerotherapy is the most common technique for treating spider veins. This medical procedure involves the injection of a sclerosant into a vein to collapse it.

Other minimally invasive medical procedures include VenaSeal, which uses a special glue to close damaged veins and ClariVein, which uses a catheter to treat the diseased vein chemically and mechanically. Both procedures are safe and equally as effective as radiofrequency ablation.