Top 10 Exercises to Improve Circulation & Blood Flow in Your Feet and Legs

Step-by-Step Tutorial: Exercises to Improve Circulation in Your Legs and Feet

1. Walking

• Walking is a fantastic exercise that can be done for long periods.
• Walk for hours to improve circulation through thousands of repetitions.
• Cardiovascular circulation starts with the heart, pumping blood through arteries and veins.
• Walking helps in pumping blood back to the heart against gravity.

2. Calf Raises

• Stand with your feet flat on the ground.
• Slowly raise your heels off the ground, then lower them back down.
• Repeat the calf raises to improve muscle mass and tone.
• You can do calf raises on both feet or one foot at a time for added challenge.

3. Squats

• Keep your whole foot on the ground during squats.
• Lean forward slightly while keeping your back straight.
• Distribute more weight on your heels to avoid excess pressure on the knees.

4. Stationary Bike

• Cycling on a stationary bike helps in improving circulation throughout the legs.
• Adjust the resistance level to challenge your muscles.

5. Stretching

• Stretch the back of your calf, knee, and hamstring muscles.
• Use various stretching techniques like standing on the edge of a step or pulling your toes towards you.

6. Ankle Pumps

• Lay down with your feet elevated.
• Move your ankles up and down, in circles to assist in fluid circulation.
• Ankle pumps help in returning fluid to the heart and reduce edema.

7. Breathing Exercises

• Practice deep breathing techniques to balance the sympathetic and parasympathetic nervous systems.
• Inhale for 5 seconds, hold for 5 seconds, and exhale for 5 seconds.

8. Supplements

• Consider taking supplements like Circuplex or Cataplex E2 to assist in vasodilation and improve circulation.
• Ginkgo supplements can also help in circulation, especially for brain health.

9. Liver and Kidney Support

• If you suspect liver or kidney issues affecting circulation, consider supplements like Liver Plex or Renal Foods.
• Consult a healthcare provider before starting any new supplements.

10. Educate Yourself

• Understand the relationship between circulation, exercise, and overall health.
• Subscribe to informative channels like Dr. Sten Ekberg's for more health-related content.

By following these exercises and tips, you can improve circulation in your legs and feet, promoting better overall health and well-being. Remember to listen to your body and consult a healthcare professional if you have any underlying health conditions.