Exercises To Promote Blood Circulation
Blood fulfills essential tasks for the functioning of our body and our well-being. For it to be able to do it efficiently, it is essential that it reaches every corner of our body in the right way. However, this does not always happen. For that reason, there are exercises to promote blood circulation that can help solve this deficit.
People who suffer from hypertension or diabetes are, commonly, those who have problems with blood circulation. This can cause damage to the brain, legs, heart, and other important human organs.
What can cause poor circulation?
The functions of the blood are various: transporting nutrients and oxygen throughout the body, discarding waste that is eliminated through the urine and the air we exhale, intervening in the body’s defenses and participating in the regulation of temperature.
Therefore, any alteration in its flow can generate problems related to the failure of these tasks, such as inflammation of the extremities, bluish color of the skin (usually occurs first in the fingers, lips and feet), cold in the extremities. , brittle and unhealthy hair and nails, appearance of varicose veins or tingling, among others
Some exercises to promote blood circulation:
- Walk every day: you can start with 10 minutes each day and then increase the duration of the walks. This will stimulate blood flow to the heart.
- Do intense exercises: it can be jogging, running or playing sports. It is important that this activity generates intense activity to promote circulation.
- Swimming : it is one of the most complete sports that exists. In addition to being a very intense aerobic exercise, swimming is a way to develop all parts of the body in a harmonious way and with a low risk of injury, since it is not an impact sport (such as running) nor is there physical contact .
- Cycling: Another sport with high aerobic load and little impact. Cycling is an ideal option for those who like to spend time outdoors.
- Other intensity exercises: in general, all physical activity will have a positive impact on blood circulation, since the muscular and respiratory demand itself to provide the body with air and energy will make the blood flow. You can try to teach dance classes, skate or do artistic gymnastics, among other options.
Other exercises to facilitate blood circulation:
In addition to those previously mentioned, there are other types of exercises to promote blood circulation. The ones we list below are simple exercises that you can do at home that will be beneficial for your circulatory system:
- Walking barefoot on a natural surface: it can be dirt, grass, grass or sand. Yoga and meditation instructors recommend these kinds of activities for at least 10 minutes a day.
- Stimulate the sacrum: tap the sacrum (front of the hip) with open hands. In turn, move your pelvis from front to back.
- Heel Bouncing: Raise your heels off the ground as you breathe in air. Then, let yourself fall exhaling at the same time and bounce your heels on the floor about 12 times per rep.
- Doing circles with your knees: another of the exercises to promote blood circulation. Place your hands on your knees, which should be together in a standing position. Then draw wide circles to both sides. Do 12 laps for each side.
- Perform circles with your waist: as in the previous exercise, but with your feet placed parallel to the width of your shoulders and with your arms akimbo. Also, 12 laps for each side.
At the end, stroke and massage your muscles and perform stretching exercises.
Tips to improve blood circulation
It is important to eat a healthy diet. Try to eat lots of fruits and vegetables and avoid fats, salt, and sugars. When it comes to meat, fish and poultry, these are the best option. In addition, it is essential not to smoke and not drink alcoholic beverages. On the contrary, drink at least two liters of water per day.
Do not forget as much as possible to avoid stress, excessive nervousness and strong emotions; taking appropriate breaks during the day and sleeping at least 8 hours a day is a good way to stay relaxed.
