To improve circulation, just dedicate 30 minutes a day to physical activity. Walking 20 minutes a day at a brisk pace will promote blood flow.
Fortunately, there are routines for all tastes and needs. Next, we will discuss some ways to exercise, healthy and extremely easy to carry out to stimulate circulation in the legs.
But first we will discuss some key aspects that you should know about the circulation of the legs so that you understand the importance of exercising daily, or at least 3-5 days a week.
What is there to know about the circulation of the legs?
Leg circulation can be affected by several factors. And in turn, the discomfort manifests itself through various symptoms that, in one way or another, reduce the quality of life of the person.
Although circulatory disorders can occur in people of various age ranges, in general, the largest number of cases is usually 40 years and older. Lifestyle habits stand out as a determining factor and, above all, regular exercise.
And it is that, precisely the physical activity is a key measure when it comes to taking care of the circulation of the legs and the rest of the body. For this reason, it is advisable to perform, every day, at least 30 minutes of physical activity.
1. Bike emulation.
One of the best activities to promote good blood circulation in the legs is the bike emulation, lying on the ground.
This movement involves raising and moving the legs at the same time, which encourages the return of blood to the heart.
How to do it?
- Lying on the floor or on a mat, be sure to put your back against the floor and your hands behind your neck.
- Raise your legs and simulate pedaling for one or several minutes.
- Do this exercise every day.
2. Elevations to activate the circulation of the legs.
The lifting and bending exercises favor the circulation of the legs since they stimulate the flow. They are ideal both to prevent and to combat circulatory disorders, such as varicose veins.
How to do it?
- Lying on the floor on your back, raise your legs towards the ceiling and extend them as far as you can.
- Next, bend your knees and stretch again for 20 repetitions with alternating movements. Kneeling push-ups are a complementary movement that helps you get better results.
3. Leg spread.
This simple movement facilitates the return of blood, from the legs to the rest of the body, and prevents the formation of varicose veins and spiders.
It consists of separating and joining the legs, repeatedly, trying to maintain a balance so that they do not fall towards the ground.
How to do it?
- Lying on the floor looking up at the ceiling, lift your legs straight, spread them apart and put them back together.
- Do two or three sets of 15 repetitions each.
4. Leg twists.
Leg twists are a relaxing movement that helps boost circulation after a busy day of activities.
At first it may seem a bit heavy due to the number of repetitions, but it can be done gradually until you achieve the recommended number of turns.
How to do it?
- Lying on a rug, lift one of your legs straight out and do turns clockwise.
- Gently lower your exercised leg to the ground and lift the other to do the same activity.
- Do 15-20 twists on each leg, and try to complete three sets.
5. Push-ups of the feet.
Push-ups, in all their forms, will always be a great exercise to improve circulation and strengthen muscles. In this case it is a fairly simple type of bending, where the movement is performed only with the feet.
How to do it?
- Sitting in a chair, with your heels resting on the floor, lift the balls of your feet and hold them for a few seconds.
- Then, alternately lower them and raise your heels.
- Complete 20 reps with each one.
6. Walk to activate the circulation of the legs.
To take care of the good circulation of the legs, there is no better exercise (or simpler) than walking for 30-40 minutes, daily. The muscle groups that are exercised with this action help promote blood flow and also strengthen vessels.
How to do it?
- Spend 10 minutes every day walking at a slow pace.
- After the first 10 minutes are up, try to go at a brisk pace and hold it for 30 minutes straight.
- If you need to stop to rest, try not to remain totally immobile so that, when you resume the activity, you will not feel discomfort.
What else should be done?
Daily exercise will help you to take care of the circulation of the legs and to enjoy better health, in general, but you must accompany them by other healthy habits.
However, for the effects to be optimal, it is essential to support your practice with the consumption of healthy foods that help stimulate circulation. For example: blueberries, ginger, blue fish, nuts, garlic, onion, green leafy vegetables, among others.
Other measures that will help you to take care of the circulation of the legs include: avoiding the prolonged use of tight clothes and shoes; avoid excessive salt intake and maintain good hydration.
