Blood circulation is important for distributing oxygen and nutrients to all the cells in the body. Good circulation not only supports cardiovascular health, but also improves organ function, and overall vitality. On the contrary, poor circulation can lead to various health issues, including tissue damage and organ dysfunction. Having said that, exercises are a great way to improve blood circulation, especially in the legs. It helps reduce the risk of blood clots, alleviate leg swelling, and relieve pain associated with circulatory issues, in turn contributing to better mobility and a reduced risk of vascular problems. Here are some exercises that you can try (with and without equipment).
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Calf Raises
Here’s how you can perform calf raises:
Step 1: Stand upright with your feet hip-width apart.
Step 2: Slowly raise your heels off the ground by pushing through the balls of your feet.
Step 3: When your heels are as high as they can go, contract your calf muscles and hold the position for a second or two.
Step 4: Gradually lower your heels back down to the starting position.
Step 5: Do 10-20 repetitions and increase the intensity over time.
Leg Raise
Here’s how you can perform a leg raise:
Step 1: Start by lying flat on your back on a yoga mat or the floor. Extend your legs fully and keep your arms by your sides, palms facing down.
Step 2: Tighten your core to stabilise your lower back and pelvis. Press your lower back into the floor throughout the exercise.
Step 3: While keeping your legs straight, slowly raise them off the ground. Lift them until they are 90 degrees to the floor. Ideally, your toes should be pointing towards the ceiling.
Step 4: Slowly lower your legs back down towards the floor, but don't let them touch the ground. Repeat the movement.
Squats
Here’s how you can do a squat:
Step 1: Stand with your feet hip to shoulder-width apart.
Step 2: Bend your knees and hips simultaneously and lower your body as if you're sitting back into a chair.
Step 3: Keep your chest up and your back straight. Your knees should be in line with your toes and your thighs should be parallel to the ground or lower.
Step 4: Push through your heels to straighten your legs and return to the starting position. Do 10-15 repetitions to start with.
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Leg Swings
Here’s how you can do leg swings:
Step 1: Begin by standing with your feet together.
Step 2: Shift your weight onto your left leg while keeping a slight bend in the knee of the supporting leg.
Step 3: Lift your right leg out in front of you, keeping it straight. Swing it forward and backward in a controlled manner.
Step 4: After completing the desired number of swings with the right leg, switch to the left leg and repeat the motion.
Leg Curl
Here’s how you can do leg curl:
Step 1: Firstly, adjust the leg curl machine according to your body. Ensure the pad or roller is positioned near your ankles and that you're securely seated on the machine.
Step 2: Lie face down on the machine with your legs extended straight. Place your ankles under the pad, and your thighs flat on the bench.
Step 3: Exhale as you contract your hamstrings by bending your knees. Curl your legs towards your buttocks.
Step 4: Inhale as you slowly extend your legs back to the initial position.
Leg Extensions
Here’s how to perform leg extensions:
Step 1: Start by sitting on the leg extension machine with your back pressed against the backrest and your feet flat on the ground.
Step 2: Adjust the weight on the machine to your desired resistance level.
Step 3: Place your hands on the handles, exhale and straighten your legs by lifting your feet upward until they are fully extended.
Step 4: Inhale and slowly lower your legs back to the starting position, bending your knees to return to the 90-degree angle.
Step 5: Do 10 repetitions or more depending on your comfort.