The circulatory system is responsible for transporting oxygen and nutrients to all the organs and tissues of our body. The pathologies related to this can therefore pose a serious health problem, but an incorrect blood supply can also lead to discomfort such as varicose veins or the feeling of tired legs. For this reason, having correct circulation in the legs is essential to enjoy a good quality of life and there are different actions that are in our power to improve it.
Tips to improve circulation in the legs
Pain or discomfort in the legs does not have to be something irremediable and that we must accept stoically. In most cases, healthy habits can reduce and even eliminate these unpleasant sensations, and help improve quality of life. Here are some tips to improve circulation in the legs.
Exercise and don't sit too long
This double piece of advice may seem very obvious, but it is the most important. Physical activity is a source of multiple health benefits at any age. Walking for between 30 minutes and an hour a day, cycling, swimming or dancing are fun options and help to reduce the risk of slowed venous circulation
. Similarly, it is important to avoid sitting without moving your legs for a prolonged period of time.
Massage legs and feet
Another effective activity to improve circulation in the legs is to get a massage. By yourself or with the help of a generous collaborator. The application of a cold gel helps to relieve tired or heavy legs
after a long day. Of course, it is very important to always massage in an upward direction, from the ankle to the knee and thighs.
Put your legs up
It is not necessary to stand at a 90 degree angle. In fact, it is best to simply rest with your legs slightly elevated
, resting your feet on a cushion. This will allow blood to return to the heart with less resistance from gravity. For better results, it can be combined with gentle ankle twists to activate the circulatory system.
Avoid extreme heat
High temperatures compress blood vessels and hinder proper circulation, as heat has a vasodilator effect
. Therefore, it is important to avoid exposing your legs to the sun for too long or sleeping near a heater. Other activities such as hot waxing may be inadvisable for people with some circulatory pathology.
Foods that promote circulation in the legs
Another aspect that directly intervenes in blood circulation is food. A healthy diet prevents fluid retention and prevents circulatory problems. Thus, it is important to avoid processed foods and those with excessively high levels of salt, in the same way that it is convenient to introduce fruits with a high content of vitamin C
, which strengthens the walls of blood vessels, and foods with omega-3
such as oily fish, since they thin the blood. On the other hand, garlic and onion contain allicin, which prevents clogging of blood vessels.
Exercises that promote circulation in the legs
As already noted, physical exercise
is key to maintaining proper blood circulation. Although, there are specific exercises focused on promoting blood flow.
It is a simple and relaxing exercise that offers little resistance to the legs and has a very low risk of injury. A 30 minute or one hour walk a day
is enough to improve circulation, although the World Health Organization
(WHO) recommends taking 10,000 steps
strong> five days a week.
Lie down and do the bike in the air
With our backs in bed, we must imagine that we are riding a bike. The movement involves all the joints of the legs and takes advantage of gravity to facilitate the return of blood to the heart
In the same way as in the previous exercise, with the back on the bed, both legs are raised at the same time and trying to bend the knees as little as possible
. Several sets can be performed with rests in between.
This time, seated. All attention goes to the ankles. The exercise consists of performing gentle ankle twists
to stimulate the veins of the feet and avoid retention in this area. First to one side and then to the other.
Presotherapy to improve circulation in the legs
is a non-invasive technique that uses special compression garments to apply controlled pressure to certain areas of the body and is ideal for tired legs
. This sequential and gradual pressure stimulates the circulatory and lymphatic system, which also helps with lymphatic drainage
. If you cannot go to a professional, a pressotherapy device for home is equally effective, although it has less power.