Aerobic exercises are particularly good for cardiovascular health and can improve circulation. Walking, running, cycling, or swimming will get your blood pumping.
Another good exercise option is yoga. It is low impact and helps circulation by oxygenating blood cells and moving blood throughout the body. Strength-training moves like squats will help with blood flow in the legs. Tobacco products, including smokeless varieties, can harm the walls of your arteries and thicken your blood. This causes blood flow to decrease and symptoms of circulation problems to pop up. While all tobacco use is harmful, smoking, in particular, is linked to cardiovascular issues that can affect your long-term health.
Quitting is often extremely difficult. However, the benefits are worth the effort. So talk to your doctor about things that may help you quit. High blood pressure, also called hypertension, is known to cause arteriosclerosis. Arteriosclerosis is a condition that hardens the arteries and can cut off blood flow. Or raise the heel on one foot and the toes on the other foot at the same time.
You can also get a calf stretch by manually stretching your leg using an exercise strap or any comfortable length of material like a towel or belt. The same moves people do with a foam roller to reduce muscle tension and stretch muscles can also help with blood flow.
Alternatively, you can move a massage roller stick with your hands over the same areas of your legs while seated on the floor or in a chair. Here are basic exercises you can do standing up or as a warm-up before other exercises. You can also do this sitting move with your back directly against the wall. Yoga is known to improve blood circulation. Other therapeutic effects of yoga include helping to lower blood pressure and to improve flexibility. Compression stockings can help to improve your blood flow, and to reduce swelling and pain.
A healthcare provider may recommend wearing compression stockings after surgery to prevent blood clots. They may also recommend compression stockings to help with varicose veins or venous insufficiency. Some people wear compression stockings to keep their legs more comfortable if they have a job where they stand a lot. Support pantyhose, either light or firm support, may also be useful. Talk with a healthcare provider about what type and height of compression stockings they recommend for your condition.
You may need to experiment with several combinations to find the most comfortable and effective style for you. Some illnesses may also create circulation problems, such as diabetes and heart disease. Here is why good blood circulation is vital to your health:.
As stated before, good blood circulation is an integral part of a healthy life. If you maintain a healthy lifestyle and take preventative actions to protect yourself from venous diseases, you will gain the following benefits:. Now that you understand the benefits of having good blood circulation, it is important to identify various risks caused by poor blood circulation. The good news is that there are many ways to improve blood circulation if you are willing to make the time and effort.
All it takes is a few easy lifestyle changes, ongoing commitment to your health and assistance from your doctor. Here are a few tips worth trying:. If you or anyone you know is suffering from poor blood circulation, you may be at risk for blood clots. Connect with Dr. During the day, many of us sit for extended periods of time. Sitting and standing can cause blood to pool in the veins of the legs which leads to swelling, cramping, pain, restlessness, itching, and fatigue.
Elevating your legs just 20 minutes a day can help improve circulation and relieve these symptoms. The key is to elevate your legs above your heart such as laying on the couch, floor, or bed, and placing several pillows under your legs so they are straight and at an angle with your feet at the highest point.
Alternatively, you can place a small pillow under your lower back while laying on the floor, near a wall. Then, straighten your legs up the wall, leaving as little room between your butt and the wall as possible.
Once you reach this position, relax your arms by your sides, breathe and relax for as long as possible, preferably minutes. Bonus: this pose can also be a relaxation technique! Graduated compression socks can also help manage varicose vein disease. Compression socks are suggested for long car rides and flights, during exercises such as running, and when standing all day.
For most, that means no more than two drinks. With just a few minutes of basic stretching a couple of times a day, you can drastically improve your circulation. A majority of people spend their days sitting at a desk in the same position, which as you know, can cause a whole slew of problems.
Making an effort to get up regularly, walk around, and stretch can help fight circulation issues, as well as many other problems that result from spending too much time sitting. Improving circulation is key to vein health and comfort.
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