If you feel tired often despite ample rest, witness dullness and dryness in the skin or feel numbness, pain in your lower legs now and then, you are most likely facing poor circulation. Circulation occurs in the cardiovascular system comprising the heart, blood and blood vessels, which supply oxygen and key nutrients to cells, tissues via the arteries and carry carbon dioxide, wastes away from the organs for filtering out of the system via the veins.
While blood certainly flows through all parts of the body irrespective of diet, exercise, sleep, the amount of oxygen and nutrients delivered to the tissues is significantly reduced in instances of hampered blood flow. This can lead to numerous health complications of exhaustion, stiffness in bones, muscles, joints, varicose veins and even increase the chances of heart attack, stroke, peripheral vascular disease. It is hence vital to maintain optimal blood circulation to ensure the normal, healthy functioning of all organs within the system.
A simple way to elevate blood circulation is through exercise, all the while adhering to a wholesome, balanced diet and deep uninterrupted sleep at night. Keeping the body active and moving vigorously for merely 30 minutes every day boosts blood circulation and in turn, bolsters metabolism, immunity, digestion. It even augments heart health by lowering the risk of cardiovascular disease (CVD) and strengthening heart muscles to pump more blood.
Basic Exercises To Promote Blood Circulation And Uplift Health:
Aerobics is one of the best workouts to increase cardiac muscle power and enhance blood circulation within the system. It involves rhythmic bending, stretching and twisting motions that expand the core muscles in the abdomen, hips, thighs, arms and lower legs, as well as uplift the ability of the cells, tissues to assimilate oxygen, nutrients in blood for their healthy operations. Furthermore, aerobics exercises also confer remarkable flexibility to muscles, making them robust and tough.
Swimming is undoubtedly one of the ultimate exercises that promote blood circulation in the body. Since the buoyant force of water bears the body weight and having to hold the breath while in the water boosts lung power, stamina, it is an ideal low-resistance and moderate-intensity workout that strengthens the cardiac muscles. The water pressure aids in propelling the flow of blood back to the heart, which preserves healthy blood circulation and also controls blood pressure for heart wellness.
A brisk morning walk or even a casual evening stroll works wonders for heart wellness. Moving the arms and legs at a comfortable pace while keeping the back aligned in an erect manner vastly increases blood flow through the arteries, energizing the cells, tissues and organs to carry out internal biochemical functions smoothly. Moreover, walking for 15 – 20 minutes regularly has demonstrated fortified cardiac muscles in people of all ages, thereby promoting circulation and enhancing longevity.
Also known as cross rope training, jump rope workouts are elaborately designed routines that involve the favourite childhood hobby of skipping rope as the fundamental movement. The weight of the rope can be increased gradually to provide more resistance and the movements can begin with basic jumping and advance to incorporating more twists and turns, which not only improves blood circulation but also instils heightened hand-eye coordination and flexibility.
Yoga, the ancient practice of fitness for holistic wellbeing and attaining unity among the mind, body and soul, consists of deep breathing exercises alongside stretching and bending poses i.e. asanas, which considerably boost lung capacity and alleviate any breathing difficulty. The various physical movements assist in gently expanding and contracting the blood vessels in the body – the arteries and veins, which in turn elevates blood circulation enriched with oxygen and nutrients to all tissues, organs, for augmented overall health.