At-home Exercises To Help Boost Your Circulation [Infographic]
The signs of poor blood circulation can range, but according to WebMD, symptoms can include brittle nails or dry skin to the feeling of numbness or cold in your feet or hands. Slow blood circulation can also contribute to a lack of energy or increased fatigue. To combat non-medical symptoms of poor circulation, experts will often suggest several remedies, including compression socks and at-home exercise.
Nutrients and oxygen are delivered to every cell in your body by way of your circulatory system. The circulatory system includes the heart, blood vessels, blood, and lymph systems. The heart is a muscular organ and can get stronger with physical activity. When you do regular cardio exercises, your heart becomes stronger. Let's take a look at some other at-home workouts that can help increase blood flow.
Weight Lifting as a Cardio Workout
The best exercises for blood circulation are those that get the blood pumping and elevate your heart rate to a safe zone. If you're at home for most of the day, get out your lightweight dumbbells (we recommend 2-5lbs) and do a high repetition of arm exercises such as:
- bent-over rows
- biceps curls
- upright rows
- bench press
- overhead press
The key here is to get your heart rate up, so you need to keep moving. To get a cardio workout while lifting weights, keep the heaviness of the weights manageable enough to do a high set of repetitions - such as 3 sets of 12 to 20 reps. You will be surprised at how lifting light weights can get your blood flowing.
Exercises to improve circulation in feet
One of the best ways to improve circulation in your legs and feet is to wear a pair of moderate strength compression socks and go for a long walk around your neighborhood. If you want to stay indoors, wearing compression socks while you exercise is still a good idea because they can also increase blood flow. We design Dr. Motion socks to increase blood flow by gently massaging the lower leg and feet. Here are some at-home exercise options to increase blood flow to the legs and feet:
- jumping jacks
- knee lifts
- calf raises
Wearing compression socks can also help you recover faster after a workout and can reduce sore muscles in the feet and leg. If you want to know how to improve blood circulation in legs and feet, invest in a simple, calisthenic app to track your daily workout progress.
Best exercises for blood circulation
As more people are working from home, sitting for long periods may be leading to poor blood circulation. Wearing compression socks while sitting along with adding some at-home exercise in your schedule can increase the blood circulating to and from your feet, relieve swelling, fatigue, and discomfort.
If you're concerned about blood flow to lower extremities and you want exercises to improve circulation in feet - here are some the best foot exercises that you can do right at home to increase blood flow, according to Medical News Today:
- Toe raise, point, and curl
- Big toe stretch
- Toe splay
- Toe curls
- Marble pickup
- Toe extension
- Golf ball roll
- Achilles stretch
Your feet, ankle, and calves all work together to provide balance, strength, and mobility to the body. You may also consider organized exercises that combine fun, music, or creative movement. These exercise fitness programs are typically high on cardio and low impact.
Zumba or other group dancing can be done at home by following along with free program content offered online.
- Weight lifting with a high set of repetitions is a great way to boost blood flow
- Consider compression socks to combat non-medical symptoms of poor circulation
- The best exercise for blood circulation are those that get the heart pumping
- Exercising with compression socks can reduce sore muscles in the feet and leg
For a wide selection of colorful or business-wear compression socks, visit Dr. Motion online or at participating retailers. Dr. Motion manufactures compression socks with mild to moderate pressure so they can be worn all day and while exercising at home.