Proper blood circulation improves the flow of blood throughout your body which is very important for your overall health. Adequate blood circulation makes your systems healthy by delivering oxygen throughout the body and also eradicating unwanted wastes. But if blood circulation is not adequate, you may experience tons of symptoms including swelling, muscle cramp, breakouts, brittle hair, dark circles under your eyes, icy fingers, and even dull skin.
But fortunately, there are plenty of ways (medication, diet, and exercise) to combat these symptoms. Some exercises for blood circulation will improve your overall health and well-being. Try these blood circulation exercises to boost your blood circulation process.
Walking is a simple exercise that boosts your heart rate and improves your blood circulation. This is an ideal exercise for blood circulation in the legs. Just 20 to 30 minutes of brisk walking most days of the week will drastically improve your circulation. Walking is also beneficial for people with peripheral artery disease (a narrowing of the arteries that diminishes circulation, particularly in the legs). Walking may fortify your heart and enhance overall cardiovascular health. For proper blood circulation, a healthy cardiovascular system is required.
2. Diaphragmatic Breathing
This facile exercise is very effective in boosting your blood circulation. Several experts believe that diaphragmatic breathing arouses deep lymphatic structures that enhance the movement of nutrients and waste material between the body tissues and the bloodstream.
You need to lie down first and then put one hand on your belly and one hand on your chest. While breathing, try to raise the hand that is resting on your belly. Ensure that the hand that is on your chest is not rising. This indicates you are using your diaphragm completely while breathing. Breathe like this for 5 minutes.
3. Downward-Facing Dog
A downward-facing dog is a great exercise for blood circulation because it places your hips above your heart and your heart above your head. During this posture, gravity helps blood flow to your head. This is also beneficial to strengthening your legs. Perform this exercise to improve circulation in the feet. This exercise works best on muscles like the hamstrings, latissimus dorsi, deltoids, glutes, serratus anterior, and quadriceps. A downward-facing dog is also effective in reducing back pain, anxiety, and tension.
- You should keep your feet about hip-width apart and your hands shoulder-width apart.
- Now, bend forward and keep your palms flat on the floor in front of you.
- If your hamstrings are tight, you can easily bend your knees. Sometimes, you may need to shift your weight to the balls of your feet.
- Make your spine straight and allow your head and neck to extend comfortably.
- Hold this position for 10 seconds to start.
4. Warrior II
This is another popular muscle toning exercise for your legs. This posture stimulates your muscles to compress and release the veins in your legs. Thus, it improves your circulation. This exercise improves the muscles of the quadriceps, piriformis, hip ligaments, scalenes, and pectoralis minor.
- From Downward-Facing Dog, you need to look between your hands and step your right foot adjacent to you so that you can get it between your hands.
- Turn your left foot before lifting your hands off the floor and ensure that the outside of it runs parallel to the back edge of the mat.
- Your front foot should be aligned with the toes facing forward.
- If you need to draw a line from the back of your right heel to the back of the mat, you must hit it to the middle of your back foot.
- Inhale deeply, and as you exhale, cartwheel your hands as you stand. This indicates that you need to firmly press your feet and begin with your left hand coming in front of your body, below your face, then up, in front of, and finally behind your head, your right hand to create a “T” shape with your arms.
- Hold the position and check your alignment (Your right knee should be at a 90-degree angle, with your knee over your ankle)
- Once you are comfortable in your alignment, breathe in and out deeply at least 3 times.
5. Legs Up The Wall
This yoga pose is very essential as it encourages blood to flow from the lower extremities. In the case of inadequate circulation, the areas furthest from the heart used to get very little flow of blood. But this yoga position helps you to deal with this problem.
- Lie down on the floor and roll to your side with your bottom close to the wall.
- Once you twist to your back, extend your legs along the wall and rest your heels and the backs of your legs along the wall with your bottom adjacent to the wall as much as you can
- You can adjust as per your requirements by bringing your legs down and trying to form a diamond shape.
- Now, hold the position for 5 to 15 minutes.
6. Weight Lifting
Weight is also helpful as it builds your muscle and boosts blood flow. Once your cardiovascular system becomes healthy, it will automatically uplift your blood circulation. Include slow lifts in your training regimen. Practice it two or three times a week to enhance blood flow to your limbs. This posture will also reduce your blood pressure and thus, it is beneficial for your overall heart health.
The Bottom Line
To improve your blood circulation, instead of sitting, you should get moving. Include all exercises that boost your heart rate pumping like swimming, biking, hiking, and dancing into your daily regime. Follow blood circulation exercises for hands, legs, and feet. Healthy blood circulation will make you more energetic, vigorous and will also improve your complexion and sex life.