Ways to improve blood circulation in legs

Our current lifestyle forces us to be sedentary for long hours. This can cause a number of different health-related problems. Most of the times, it slows blood circulation to your legs and feet. This means oxygen and a number of different nutrients do not reach the lower part of your body. The major reason for less blood flow is sitting for long hours. These simple exercises will get the blood flowing through your legs.

01/ Glute bridges

Sitting turns off your glutes and stops them from functioning properly. Glute bridges are the perfect exercise for bringing them back into action. Lie on your back with your hand on your sides. Bend your knees and make sure your feet are on the floor. Press the back of your arms on the floor and lift your hips up. At the same time, dig your heels to the ground. Make sure to engage your core. Repeat the same for 15 to 20 repetitions.

02/ Leg Swings

This exercise is best done with the support of a doorway. Start at the center of the door frame using the frame of the door for stability. Begin swinging your leg back and forth in a particular momentum. Make sure your core is engaged. Stand tall and do not let the motion of your leg change your alignment. This exercise can be repeated 10 to 15 times for each leg.

03/ Foam Rolling

Start in a sitting position. Spread your legs in front and place the foam roller under your calves. Now, lift your body and start rolling back and forth. Do not let the roller reach the back of the knee. Repeat the same using your hamstrings. You can finish with a plank and use the roller for your quads as well.

04/ Half kneeling hip flexor

The hip flexor is found at the front of your hip bone. For the exercise, start by kneeling with your hands on the floor, in front of a couch. Place the top of your feet on the couch behind you and bring the other one forward. This brings you to a half-kneeling position. You might feel a stretch in the front of the hip and the back of the thigh. Hold this position for 45 to 60 seconds.

05/ Walking

Waking is the most ideal exercise for increasing circulation to your legs. Walk briskly for 20 to 30 minutes every day for best results. You can also challenge yourself by adding inclines like hills and stairs or also by wearing weights

from LifeStyle