If your legs or feet feel tired, cold, or heavy, it might be a sign of poor circulation. Good circulation is essential for overall health, especially as we age. Here are five effective tips to help you improve circulation in your legs naturally.
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Stay Active to Improve Circulation in Your Legs
Staying active is one of the most important things you can do to improve circulation in your legs. Many people wonder what specific exercises can help, but in reality, almost any form of exercise can benefit your blood flow.
Exercises that engage your calf muscles, often called the "second heart," are beneficial. Your heart is still the most vital muscle for circulation, so aerobic activities like walking, biking, swimming, or using an elliptical are ideal. Aim to elevate your heart rate for at least 30 minutes a day, five days a week, totaling 150 minutes weekly.
If 30 minutes at once feels challenging, break it into two 15-minute or three 10-minute sessions. Start with what you can handle and gradually work up to the recommended 150 minutes per week.
Elevate Your Legs To Improve Blood Flow Back to Your Heart
Sitting or standing for long periods can cause blood to pool in your feet, especially if you have weaker vein valves. When you can, elevate your legs above heart level to help blood flow back toward your heart.
Try doing ankle pumps or gentle calf exercises while your legs are elevated. This can boost circulation and prevent blood from pooling in your legs, which can lead to discomfort.
Wear Compression Socks
Compression socks can be a great tool for improving circulation in the legs. They come in different compression levels: 15-20 mmHg, 20-30 mmHg, and 30-40 mmHg. For most people, 15-20 or 20-30 mmHg is suitable.
If you consider higher compression levels, consult your doctor first. Compression socks work by applying gentle pressure, which helps keep blood moving and prevents it from pooling in the lower legs.
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Good nutrition is key to healthy circulation, and that includes staying hydrated. Blood is roughly 50% water, so staying well-hydrated supports your blood pressure and circulation.
Avoid excessive sugars and saturated fats, as they can lead to plaque buildup in your arteries. Instead, focus on a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats like omega-3 fatty acids.
Supplements To Improve Circulation
Sometimes, dietary supplements can give circulation an extra boost. Omega-3 fatty acids, niacin, and turmeric are beneficial for blood flow and can be added to your diet if needed.
For more in-depth information on supplements to improve circulation, check out our post on 10 Best Supplements to Improve Circulation.
Need Help To Improving Circulation In Your Legs?
If you live in the St. Louis area an need help to establish a healthy exercise routine to improve circulation in your legs, then we'd be happy to help you here at More 4 Life.
Just tap the button below to request an appointment with one of our specialist physical therapists.