Just as the cardiovascular system, digestive system, endocrine system, and other organ systems in the body must be in sync and working properly to maintain optimal health, the circulatory system is also important. A properly functioning circulatory system can increase the speed of wound healing, keep you mentally sharp, improve your heart health, and even give you a clearer complexion.
The 5 Best Leg Exercises That Improve Blood Circulation
Many specialists refer to the calf muscle as the “secondary heart” because it plays a crucial role in our body’s circulatory system. Blood circulation in your legs can be improved through several exercises. Some of them can be done while sitting at your desk, some while standing, and some while lying down. The 5 best leg exercises that can improve blood circulation and are easy and convenient are:
walking – Walking or brisk walking is greatly beneficial in increasing the flexibility of the body. When moving, blood circulation increases.
Bending the knees – This exercise can be performed in a lying position. Bend one knee as you lie down and try to touch it to your chest. Try as much as you can. Do this with both legs alternately for a total of 20 times.
Foam Roller Stretch – You can perform this exercise while seated. This exercise is great for toning and conditioning your leg muscles. Place a soft foam roller below your ankles in a seated position and roll it. You can also place the roller under your thighs to strengthen your hamstrings. You can also roll it under your feet to reduce the problem of excessively cold feet during winter.
Squats – This exercise can be performed in a standing position. Stand upright with your hands stretched out in front of you. Stand on a chair with your knees slightly bent. Your back should be straight and you should feel pressure in your core and thigh muscles.
Heel lift – Stand up straight and slowly raise your heels so that you stand on your tiptoes. Slowly lower your heels and repeat several times. Hold on to a stable support, such as a sturdy chair, if you are unsure of your balance.
Tips to improve blood circulation by changing your lifestyle.
Let’s explore some lifestyle choices that can improve blood circulation and ensure a healthy and happy life.
Drink green tea – Green tea is packed with antioxidants that help fight harmful free radicals in the body and neutralize their effects. This can improve blood circulation promoting overall health.
Balanced diet– Consuming foods containing all the essential nutrients for a healthy life through a balanced diet can help stimulate blood circulation.
Hot baths– Warm water on the skin can improve blood circulation. However, this is not always efficient enough.
Drink a lot of water– Staying hydrated by drinking plenty of water and other fluids helps the heart work as it pumps blood through the veins and arteries.
quit smoking – Smoking involves breathing in several chemicals and toxins like nicotine. Nicotine has a constricting effect on blood vessels, which limits the flow of blood through them and can cause high blood pressure.
Reduce your alcohol consumption – Regular consumption of alcohol can disrupt normal body processes, which can also affect the body’s circulatory system.
Opt for the massage – Getting a massage from a professional or massaging your legs yourself can improve the circulation of blood through the blood vessels by relaxing your body.
Below is a list of items or supplements that can improve blood circulation outside of physical exercise.
Cushions to elevate the feet – Elevating your feet while you sleep can have a positive effect on your blood circulation. Keeping your feet elevated above the level of your heart while you sleep can improve blood flow through the veins and reduce the risk of swelling or varicose veins.
office bike – For professionals who do office work and have to sit for long periods of time, this equipment can be a great help. Pedaling while seated burns calories and improves blood circulation because it is also a form of exercise.
herbal food supplements – Some Ayurvedic vitamins and supplements are considered beneficial for good blood circulation. However, please consult a doctor before taking any supplement, because it could seriously affect your health.
