To have a good circulation it is essential that our circulatory system (arteries, veins and capillaries) are without alterations so that the blood flows properly throughout the body, which will allow both oxygen and nutrients and all the substances necessary for the correct functioning of our body better reach the cells of the different organs such as muscle tissue, the brain, the heart and the kidneys, among others.
“Circulation” is a process in which blood is pumped from the heart and is 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 .
A poor blood circulation , will weaken and off the energy of each organ. In addition, it can have 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 from wellbeingstyle, with the collaboration of Dr. Marco A. Rodríguez Sandoval , general practitioner at Doctoranytime, 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 diet and daily 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 of the San Carlos Clinical Hospital (Madrid) on diseases of the veins also points out genetic or hereditary factors . This is highlighted when it is observed that patients with varicose veins have a family history with the same problem much more frequently than those who do not.
Signs of poor blood circulation
According to specialists, the symptoms that are 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 trouble concentrating .
Digestive problems .
Fatigue .
Joint and muscle pain .
Changes in skin color .
Leg or foot ulcers .
Varicose veins .
Cramps .
In case you notice any of the mentioned symptoms, 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 lifts and push-ups on the legs helps promote circulation in the legs thanks to the fact that they stimulate blood flow. You just have to raise your legs towards the ceiling and extend them as much as possible. You can then bend your knees and stretch again for at least 20 repetitions with alternating movements .
Leg splits
Raising the legs facilitates the return of blood, avoiding the formation of varicose veins and spiders. All you have to do is raise your legs, separate them and bring them together , repeating and maintaining a balance while performing the exercise.
To walk
Walking for at least 30 to 40 minutes a day will maintain good circulation in your legs. You can walk for 10 minutes first and then try to pick up your pace for the other minutes. In this way, you will work and exercise the muscles promoting blood flow and strengthening blood vessels.
Move your feet
The feet are an important foundation for circulation that is often forgotten. Therefore, sitting either in an armchair, chair or sofa, stretch your legs in front and begin to move your feet from side to side . You can take advantage of prolonged sitting to perform this exercise for at least 3 minutes .
Bike
Whether riding a bike or on the floor with your legs elevated, this exercise will help your circulation a lot. You can lie down on the floor, raise your legs and begin to move them, imitating the movement you do when riding a bicycle. You will feel an instant relief. 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, they are likely to be more prone to circulatory problems. In case you are a person used to physical activity, you can increase the difficulty as instead of walking, jogging or running . You can also consult a doctor to help reduce circulatory problems or avoid them at a young age.
And you? Do you suffer from problems with blood circulation ? Has this article been useful to you? Leave us your comments and opinions, we will read you!
Bibliographic references :
- Bergam, JJ The vein book. Burlintong, MA: Elsevier Academic Press, 2007.
- Lozano Sánchez, F. Notebooks of vascular pathology. Vol. 3. Salamanca: Arán, 2006.
You can read more articles similar to 6 very easy exercises to improve blood circulation , in the Exercises category in Women’s Diary.
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