Perhaps, you walk less than you used to as a result of muscle aches in your legs. Maybe you’ve had a sore on your foot that seemed to take forever to heal. Or you’ve also heard you suffer from poor circulation.
These are actually the sneaky symptoms of peripheral artery disease, according to WebMD. This disease narrows the arteries in the legs, thus limiting blood flow to the muscles.
Moreover, it can take you by surprise, resulting in no symptoms at all or the symptoms you may think are something else. Even mild cases can be a indicator that you might also have problems with other arteries.
Unfortunately, poor circulation can contribute to other health issues, such as oxygen deficiency in the tissues, cholesterol that clog the arteries in time, as well as bloodstream loaded with fat.
It often occurs since the arteries harden and narrow, which is known as atherosclerosis. The main causes of this health issue include high blood pressure, smoking, high cholesterol, and inactivity.
You’re more likely to get a worse case of peripheral artery disease that improves less with treatment in case you suffer from diabetes.
9 Exercises that Can Improve Circulation
Your blood circulation can be improved thanks to nine simple, but effective exercises. In addition, if you add a well-balanced diet along with these excellent exercises, then you will treat this health issue just within a short period of time.
Stretching – It should be performed after waking up. Consider making it a morning ritual that will only take you a few minutes as it is of immense importance for your muscles.
Joint exercise – Place your feet flat on the floor. Then, stand on your toes, and raise the heels for about 2 seconds. Tighten your calf muscles and make 10 repetitions.
Feet rotation – Sit on a chair and rotate your foot clockwise. Repeat it 10 times to improve the suppleness of your legs.
Pushups – After waking up in the morning do a set of 10 pushups. This ritual will provide you with enough energy throughout the day.
Walking – It is the most effective exercise for blood circulation because it improves the blood flow throughout the body, as well as relaxes and tightens the leg muscles. At the beginning, start with short walks, 2-3 times a week.
Cycling – It is thought to be the best exercise for improving blood flow in the lower body part.
Yoga – By practicing yoga you will actually perform incredible breathing techniques that improve the blood flow in the muscles and oxygen concentration in the blood.
Dancing – Interestingly, dancing is very useful for improving the blood circulation. What’s more, it eliminates the stress as well as the excess body weight.