10 Exercises that can improve blood circulation in the legs, and other healthy tips

Circulation problems in the legs are very common and frequent. They occur because the veins in the extremities of the body do not properly return blood to the heart. It’s not that serious, but over time it can become chronic and affect people’s lives. You need to maintain a good diet and exercise regularly to improve blood flow.

O awesome.club found some very simple exercises that you can add to your routine to improve circulation. And we also prepared a bonus with other healthy and useful tips.

Walking is among the basic exercises to improve circulation in general, as it provides an increase in the amount of blood circulating through the body, increasing the number of red blood cells and hemoglobin that are responsible for transporting oxygen. It should be practiced three to five times a week, between 15 and 60 minutes. Remember to keep your posture correct and your shoulders up, to take large, firm steps, with your feet pointing forward.

Swimming has multiple benefits, one of which is improving blood circulation. With the reduction of the force of gravity in the water, our body weighs less, which reduces the pressure on the legs and favors the circulation of blood. It is recommended that you practice at least half an hour, three times a week.

Water aerobics adapts the aquatic environment to the physical work commonly done in the dry, with the advantage of reducing the impact of the body on the ground, as well as the tension in the joints and the risk of injuries. Each session must last at least 30 minutes, including three moments: warm-up, central part with maximum intensity and finishing to relax. This activity improves the general physical condition and stimulates blood circulation.

The movement of flexing and extending the legs performing squats favors the pumping of blood throughout the body, improving health in general. To perform the exercise correctly, it is necessary to lower until you form a 90º angle with your knees, aligning them with your feet. The back should remain straight in relation to the head and hips. If you feel discomfort in your back, it is because you are doing the exercise wrong.

The movement of standing on your toes stimulates blood circulation in the legs, as well as helping to relieve varicose veins, tiredness and swelling in the legs. For this exercise, sit with your legs extended and place your arms on the floor behind your back. Flex pointing your fingers to the sky, and extend them bringing them forward. It is possible to vary by making circular movements in a clockwise direction, later turning to the opposite side. Repeat five times for each side.

In yoga, this position is called Viparita Karani. On a wall free of furniture and objects, elevate your legs. Be careful to place folded blankets under your hips to protect your legs. This pose gives a slight boost to blood circulation towards the upper body. Hold the position for 5 to 20 minutes.

Walking on tiptoe helps to stretch and relax the whole body, stimulating the circulatory system as it favors venous return in the legs. To perform the exercise, raise your arms above your head and stretch your body upwards. Look up, breathe normally and take 50 steps on tiptoe and another 50 on heels.

Butterfly stretching has several benefits, such as improving flexibility and stimulating circulation. Before starting, it is good to warm up. Sit on the floor with the soles of your feet together next to your hips. Stretch and keep your back straight. With each breath, bring your body forward. Hold the position for two minutes and repeat four times.

This is an advanced version of the previous exercise, as the legs must be fully extended laterally, which requires greater flexibility. Sitting, place your legs in a “V” position, or as far apart as possible, without causing pain. Place your hands with palms together in the middle of your chest and bring your body down. Hold the pose for 60 minutes. To finish, slowly bring your legs together.

Cycling helps to stimulate circulation, whether outdoors or indoor on an exercise bike. Exercise increases the heart rate and favors the respiratory and cardiovascular systems. To cycle through the city, remember to wear a helmet and travel on bike paths or lanes, in addition to wearing appropriate clothing and sunscreen. An alternative is to imitate the movements of the bicycle with your feet when doing the so-called bicycle sit-ups.

A few small lifestyle changes can also help improve blood circulation in your legs and body in general:

Avoid smoking. Nicotine constricts blood vessels, affecting blood flow.

Drink water several times a day. Good hydration maintains blood pressure balance and regulates body temperature.

Maintain a balanced diet, including foods that stimulate circulation. These include fish such as salmon, as well as garlic, cinnamon, onions and beets.

Massage your legs often. Not only do they help with circulation, they also relax and reduce stress.

Do you know of other activities that can improve circulation problems? What is your exercise routine? Comment!