Looking for easy ways to improve circulation in legs? Walking is the best way, but sometimes there isn’t time or the weather doesn’t cooperate. Here are 10 other exercises you can do, some even at work!
Walking and Yoga Exercises to Improve Circulation in Legs
Brisk walks of 20 to 30 minutes a day will get the heart pumping blood all over, says Fitness19.com. Wear compression stockings if walking causes you discomfort or swelling, or if you have varicose veins.
Yoga can also help improve circulation in legs:
- Lie face down on the floor and raise your bottom so that your palms and feet are flat on the floor (think about how dogs and cats stretch out after a nap). Shift your weight to the balls of your feet and keep your spine straight. Start by holding for 10 seconds.
- Deep breathing into the diaphragm in a seated position or during these exercises also boosts circulation.
How to Improve Blood Circulation in Legs, Even at Work
Livestrong recommends these exercises to support blood circulation in your legs even when you’re at your desk.
- Sit up straight and raise one leg so that it points away from your body and count to five. As you get used to this, start lower and raise your leg a few more inches for each count. Do ten repetitions per leg.
- Hold a small squeezable ball or folded towel between your knees and squeeze as hard as you can. Count to five and release tension without dropping the ball or towel. Repeat 12 to 15 times.
The Leg Care Company in the United Kingdom recommends foot exercises to improve blood circulation.
- Rotate your ankles one at a time or together for 30 seconds in a clockwise direction, then switch direction for another 30 seconds.
- Place your weight on your toes and lift up your heels. Hold the position for three seconds before lowering your feet to the ground. Keeping your heels on the floor, point your toes up. Repeat 10 times.
Chair Exercises to Improve Blood Flow in Legs
Chair exercise classes are popular for senior citizens and people with limited mobility. They also provide opportunity to socialize and encourage one another. And there’s nothing stopping you from doing these exercises at home as well.
BlackDoctor.org suggests these chair exercises to build up muscle and stimulate blood flow:
- Squeeze your buttocks, then release. Do this for a few seconds and repeat for a one-minute rep. Rest for 20 seconds between reps.
- Sit at the edge of your chair and lift one leg so your toes just touch the ground. Pretend to paint each letter of the alphabet with your toe. Repeat with the heel, then switch to the other leg.
- Sit with the back straight, and grip the seat for support. Cross your ankles and raise your straightened legs until the bottom leg is parallel to the floor. Do 5 reps of lifting and lowering before trying to hold legs up for 10 seconds. Repeat with opposite ankle cross.
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