Could you benefit from increasing your circulation? Most of us don’t consider the importance of a strong circulatory system because this complex, life-sustaining process is performed involuntarily by the heart and blood vessels. But strong circulation, at any stage of life, is crucial to good health.
Some indicators of faulty blood flow include cold feet, numbness in the extremities, brittle nails, muscle cramps, or the appearance of blue-tinged skin.
Age-related conditions such as high cholesterol, elevated blood pressure, diabetes, peripheral artery disease, and blockages in major arteries, directly impact circulation. Left unmanaged, these health hazards can lead to complications such as blood clots or stroke. For this reason, it’s essential to develop healthy habits such as exercising daily, eating well, and taming tension to help boost your blood flow and prevent future circulatory-related concerns.
Get your pulse pounding with these must-do movements. For best results, practice this lower-body routine three times, twice a week in conjunction with daily cardio.
Walking. Any form of physical activity is beneficial to your circulatory health, and one of the easiest to engage in, especially during the summer, is walking. Unique to other forms of cardio, walking requires no equipment, is easy on the joints, and can be done alone or at a safe distance with friends. It’s also free.
For walking to be effective, it’s best to aim for 150 minutes each week. To make it more challenging, try including intervals of varying intensity. This can be done by briskly walking for five minutes, followed by a slower speed for two minutes. Continue this high-intensity, low-intensity pattern for the duration of your workout.
Lower-body exercises. Because the legs are farthest from the heart, this area is more prone to suffering from the effects of poor circulation. This is especially true for those with a condition known as peripheral artery disease, where a narrowing of the arteries reduces blood flow to the extremities, and most often the legs.
When we practice lower-body exercises, oxygen-rich blood floods this area. Plus, having a strong set of legs is always valuable to help safely move through daily activities with ease, balance, and independence.
Try incorporating this lower-body sequence to your next workout. You will need a long resistance band.
Squat lateral leg lift
Resistance band squat row