5 Easy Exercises to Improve Blood Flow
Did you know that your heart pumps five quarts of blood through your body every minute?
Circulation is a vital bodily function, and like breathing, digestion, and blinking, we rarely think about it.
That is, of course, until we start experiencing symptoms of poor circulation. What you should know about poor circulation is that it’s not a condition in and of itself. Instead, it results from other health issues.
Even something as benign as sitting too long could lead to poor circulation, so it’s vital that you keep your body moving throughout the day.
So, how do you know if your circulation isn’t optimal? Check for the following symptoms:
- Numbness or tingling in your extremities
- Cold hands and feet
- Swollen legs, feet, and ankles
- Varicose veins
- Memory loss or challenges focusing
- Fatigue
- Cramping muscles and joints
The good news is that exercise is an effective way to improve circulation, and it works almost immediately.
Add one (or all) of these five exercises to your daily routine to get your blood flowing again!
- Walking
This exercise is accessible to everyone at all fitness levels. No equipment required! It turns out that any activity that elevates your heart rate improves circulation, and that includes walking! Aim for 20 to 30 minutes a day of brisk walking.
And, if you have a sit-down job, get up at least once an hour to stretch and walk around the room. Your body will thank you!
- Swimming
If you’re unable to walk, then swimming is the next best thing. Heck, even if you walk daily, you might want to add this exercise to your routine, especially during the hot summer months. Those with diabetes or neuropathy who have trouble walking will especially benefit from swimming. This full-body, low impact exercise is great for everyone!
- Yoga
You don’t have to be flexible to start doing yoga. Several of yoga’s most basic moves boost full-body circulation. Plus, a lot of the inverted positions relieve pressure from weight-bearing parts of your body, which helps to ease tension. Downward facing dog, forward fold (touching your toes), seated twist pose, and happy baby (lie on your back and grab your feet with your hands) all increase blood flow and increase energy levels.
- Legs up the Wall
This exercise is a lifesaver for the lower extremities, and it’s the easiest one on our list! All you have to do is lie on your back on the floor. Your bottom should be as close to the wall as possible. Then, lift your legs and rest them against the wall. Hold the pose for between five and fifteen minutes. You’ll get a release of pressure from your lower extremities.
- Push-Ups
If you can’t do a standard push-up, don’t worry! Drop to your knees and get going. This exercise is doubly effective because it gets your heart rate up while also strengthening your upper body and core. Aim for three sets of 10-15 reps.
Insider Tip
Exercise promotes circulation from the inside out, but sometimes the body can use some extra help. Our supplement, Oligonol®, improves circulation by relaxing the blood vessels and supporting a healthy inflammation response after exercise. Plus, it’s got some powerful anti-aging properties, so it’s a win-win!
Do you have a favorite exercise that you do to improve your circulation? Let us know in the comments!
