To have a good circulation it is essential that our circulatory system (arteries, veins and capillaries) are unaltered so that blood flows properly throughout the body, which will allow both oxygen and nutrients and all the substances necessary for the proper functioning of our body better reach the cells of different organs such as muscle tissue, brain, heart and kidneys, among others.- “Circulation” is a process in which blood is pumped from the heart and distributed throughout the body through the arteries. As the blood circulates, oxygen is distributed, as well as nutrients, to the cells, eliminating waste from the body, so that, finally, it returns to the heart and is sent to the lungs to be oxygenated again and restart the whole process.
- Poor blood circulation will weaken and turn off the energy of each organ. In addition, it can bring serious consequences for the body such as cardiovascular problems that can cause cardiac arrest, diabetes, stroke, arthritis, hypertension, in addition to affecting all the organs involved in these failures such as the kidneys, pancreas, etc.
- In this article, with the collaboration of Dr. Marco A. Rodríguez Sandoval, Doctor anytime’s general practitioner, we propose 6 very easy exercises to improve blood circulation.
The main causes of circulatory problems
- Circulatory problems occur mainly in people with sedentary lifestyles, obesity, and poor daily diet and nutrition. People with high blood pressure, smokers, and pregnant women can also be affected by them. Although these are the determining factors for poor blood circulation, other causes such as some diseases or poor posture at work, etc., could also be the reason.
- A study at the Hospital Clinic San Carlos (Madrid) on Vein Diseases also points to genetic or hereditary factors. This is highlighted when it is observed that patients with varicose veins have a family history of the same problem much more frequently than those who do not.
Signs of poor blood circulation
According to specialists, the symptoms experienced when a person suffers from circulatory problems include:
- Numbness and tingling in the hands and feet.
- Cold hands and feet.
- Swelling in the feet, ankles and legs.
- Memory loss and difficulty concentrating.
- Digestive problems.
- Joint and muscle pain.
- Skin color changes.
- Ulcers on the legs or feet.
- Varicose veins.
If you notice any of the symptoms mentioned, it is important to consult a specialist for a diagnosis.
Effective exercises for better blood circulation
To keep the body healthy, it is advisable to maintain good blood circulation. It is important to recognize that a sedentary life can be a key element in poor blood circulation, some exercises include:
- leg raises
Doing leg raises and push-ups helps promote circulation in them by stimulating blood flow. You should only raise your legs towards the ceiling and extend them as much as possible. Then you can flex your knees and straighten again until you complete at least 20 repetitions with alternating movements.
- leg separations
Elevating the legs facilitates the return of blood, avoiding the formation of varicose veins and spider veins. The only thing that must be done is to raise the legs, separate them and join them, repeating and maintaining a balance while performing the exercise.
- Walk
Walking for at least 30 to 40 minutes a day will maintain good circulation in the legs. You can walk for 10 minutes first and then try to pick up the pace for the other minutes. In this way, you will work and exercise the muscles promoting blood flow and strengthening the blood vessels.
- Move your feet
The feet are an important base for circulation that is often forgotten. Therefore, sitting either in an armchair, chair or sofa, stretch your legs in front and begin to move from one side to the other with your feet. You can take advantage when you have to sit for a long time to do this exercise for at least 3 minutes.
- Bicycle
Whether riding a bike or on the floor with your legs elevated, this exercise will greatly help your circulation. You can lie on the floor, raise your legs and begin to move them imitating the movement that is made when riding a bicycle. You will feel relief instantly. It is recommended to repeat it every day.
- Yoga to improve blood circulation
Yoga is an activity that benefits the body in many aspects, in addition to helping with the circulation of the body thanks to its body positions and the use of deep breathing. Yoga can stimulate blood circulation without the need to be an expert in physical activity.
In addition to the exercises mentioned above, maintaining a healthy weight is essential to avoid circulatory problems. If a person is overweight, it is likely that they are more prone to circulatory problems. In case of being a person accustomed to physical activity, you can increase the difficulty such as walking, jogging or running instead. You can also consult a doctor to help reduce circulatory problems or prevent them at an early age.
