The 6 Best Exercises To Increase Blood Circulation In The Legs

To improve blood circulation, 30 minutes of physical activity per day are sufficient. Taking a brisk walk for 20 minutes a day will help increase blood flow to the legs.

Fortunately, there are routines for every purpose and for different individual needs. In today’s article we want to show you some healthy and extremely simple ways that can help increase blood flow to the legs.

Before we introduce you to these exercises to increase blood circulation in the legs , we will tell you a few more important aspects that you should know about blood circulation in your legs. Then you will understand why it is so important to be physically active every day or at least 3 to 5 days a week.

What you should know about blood circulation in the legs

The blood circulation in the legs can be affected by a number of factors. And these complaints are expressed through various symptoms that in one way or another limit the quality of life of those affected.

Although circulatory disorders can occur in people of different ages, in general, most cases are found between the ages of 40 and older. The decisive factors are individual lifestyle habits and, above all, the level of physical activity.

And it is precisely this physical activity that is a key measure when it comes to ensuring blood flow to the legs and the rest of the body. For this reason, it  is advisable to be physically active for at least 30 minutes each day.

1. Ride a bike

One of the best activities for increasing blood flow to your legs is riding a bike.

In this exercise, both legs are lifted and moved at the same time, which promotes the return of blood to the heart.

execution

• Lie on your back on the floor or on a mat and put your hands behind your neck.
• Now you lift your legs up and make movements for a minute or several as if you were pedaling a bicycle.
• Do this exercise every day.

2. Lifting exercises to increase blood flow to the legs

Lifting and bending exercises promote blood flow to the legs as they stimulate blood flow. They are suitable both for prevention and for combating circulatory disorders such as varicose veins.

execution

• Lie on your back and stretch your legs toward the ceiling as far as possible.

• Then you bend your knees and straighten them again. Do 20 repetitions of this sequence of movements. Squats are a complementary exercise. They will help you get better results.

3. Spread your legs

This simple movement facilitates the return of blood from the legs to the rest of the body and prevents the formation of varicose and spider veins.

In this exercise, you spread your legs and then bring them back together. In addition, you need to keep your balance so that you don’t tip over.

execution

• Lie on the floor and look up. Now you lift your legs and stretch them towards the ceiling. Alternately spread and close your legs.

• Do two or three sets of 15 repetitions each.

4. Leg circles to increase blood circulation in the legs

Leg circles is a very relaxing exercise that  stimulates blood circulation after a busy and hectic day.

At first glance, it may seem a little heavy due to the number of repetitions. But you can also do it in several stages until you have reached the recommended number of repetitions.

execution

• Lie on your back and lift your right leg. Now you make circular movements clockwise.
• Then lower your leg and repeat this sequence of movements with your left leg.
• Do 15 to 20 circular motions with each leg for a total of three sets.

5. Toe flexions

Pushups of any form are always a great exercise for improving blood flow and strengthening muscles. In this case, it’s a fairly simple type of push-up where the movement is done with only the feet.

execution

• Sit in a chair with your heels flat on the floor. Now you lift your tips of your toes. Hold this position for a few seconds.
• Then you lower your toes and lift your heels. Perform this sequence of movements alternately.
• Do 20 repetitions of each.

6. Walking to increase blood flow to the legs

There is no better (or easier) exercise than walking for 30 to 40 minutes a day to keep your legs properly supplied with blood  . The muscle groups that are trained with this action promote blood circulation and strengthen the blood vessels.

execution

• Take a 10-minute walk every day, at a slow pace.
• When the first 10 minutes are up, increase your pace and continue running at that speed for 30 minutes.
• If you need to stop to rest, try not to remain completely inactive so that you do not feel uncomfortable when you resume activity.

What else can you do to increase blood flow to your legs?

Daily exercise will help you improve blood flow to your legs and generally enjoy better health. However, you need to supplement these activities with other healthy habits.

To get the most out of it, it is important that you also eat healthy foods that stimulate blood circulation. For example: blueberries, ginger, blue fish, nuts, garlic, onions and green leafy vegetables.

In addition, there are other measures that can help you improve the blood circulation in your legs. Avoid wearing very tight clothes and shoes for long periods of time. In addition, you shouldn’t consume too much salt and you should keep yourself adequately hydrated.