12 Really Simple Exercises for Optimum Blood Circulation

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Having good blood circulation is highly important, especially as you age. In addition to eating healthily, there are many easy exercises you can do that will ensure that your blood circulation remains in the best condition possible. Take a look at these suggestions and try to incorporate them into your lifestyle for good health: 
General Exercises

Going For a Walk
Incorporate a brisk 30-minute walk into your daily routine to get the blood flowing better around your body. Doing so can also help diminish any pain you may be experiencing due to poor blood circulation. Walking is also helpful if you have peripheral artery disease,  which is sometimes also called lower extremity arterial disease. Furthermore, regular walks can also help you to stave off the effects of atherosclerosis, which is the buildup of plaque in your arteries that decreases blood flow through them.

Taking a Dip
Swimming is an ideal exercise for improving blood flow, especially if you happen to be older. This is because you reap the benefits of being supported by the buoyancy of the water you’re swimming in, resulting in negligible strain being placed on your joints when compared to walking or cycling. It encourages your blood vessels to remain flexible and elastic, helping to regulate your blood pressure and making you more resistant to heart and blood vessel disorders. Start by swimming once a week, and then increase the amount you do as you get fitter.

Getting On Your Bike
If you happen to live in the countryside or have open expanses close to your home that you can avail yourself of, then why not get on your bicycle for a short time each day? While it’s true that your legs will reap the greatest of benefits from cycling, it’s a cardiovascular form of exercise, just as swimming and walking are. Start off slowly and build up the amount of cycling you do gradually. Just 30 minutes two or three times per week can go a long way toward improving your blood flow.

Stretching it Out
If you happen to be sedentary for large portions of your day for work or other reasons, make sure you get up out of your seat once an hour and have a stretch for five minutes. Things to try while doing so include performing little arm circles, touching your hands to your toes, kicking out your feet, or performing small, slow jumping jacks. The idea is to quicken your heart rate just a little and ensure you don’t remain in the same position all day long.

Lifting Some Weights
Although it isn’t immediately obvious when thinking of increasing blood flow, strength training does actually work. This doesn’t mean you need to be bench-pressing 200lbs at a time – some small dumbbells weighing a few pounds will do. Strength training serves to build muscle mass, which in turn makes cardiovascular and lymph circulation more effective.

Resistance Training
Sit-ups, push-ups and chin-ups are all examples of resistance exercises. It goes without saying that you should never overexert yourself if you’re going to attempt this type of exercise. However, if your physical condition allows you to do it, resistance training stimulates muscle growth and strength, as well as improving blood flow to your arms and legs.

Exercises For Your Hands

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Spreading Fingers Routine
To start off, clench your hand into a fist, with your thumb locked inside. Next, outstretch your fingers as wide as you possibly can, without causing yourself discomfort. Perform the exercise ten times on one hand, then switch to the other.

Wrist-Bends
Start by extending your fingers as much as possible. Next, bend your wrist upwards, with your fingers still outstretched, then follow that up by bending them downwards. Repeat the exercise five times, and then switch to your other hand.

Fist Circles
Simply clench the thumb on one hand with your fingers, and slowly rotate your wrist ten times. Do the same with your other hand.

 

Exercises For Your Legs and Feet

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Calf Raises
You can do these either sitting down or standing up. Simply raise the heel of both your feet simultaneously and hold for 10 seconds at a time. Repeat the exercise between five and 10 times in a single session.

Tip-Toeing
Simply getting up on your tip-toes and walking about on them can help improve blood flow to your lower extremities. Not only will you reap circulatory benefits by doing so, but you’ll also be stretching at the same time. Do this only until you begin to feel fatigued, and make sure you stop immediately if you feel any discomfort.

Foot Circles
Start from a seated position and stretch out one leg. Keep your foot straight rather than pointing it. Rotate your leg in a circular motion ten times, then repeat the exercise with your other leg. This exercise will help with circulation, while also helping to stretch and tone your legs.