Currently, the sedentary lifestyle that predominates in society, combined with long hours of work in front of the computer, has contributed significantly to the increase in circulatory problems, especially in the legs. Poor circulation can lead to symptoms such as swelling, pain, a feeling of heaviness, and, in severe cases, can be a precursor to more serious conditions like deep vein thrombosis. Fortunately, there are effective strategies to counteract these problems, one of the most accessible and effective being the regular practice of specific exercises.

This article aims to offer a list of tips, as well as recommended exercises to improve circulation in the legs, supported by studies and physiotherapy practices.

Tips to improve circulation in the legs

Here we present some tips that will help you improve circulation in the lower limbs:

Adequate hydration

Drinking enough water is essential to maintain blood volume and facilitate circulation. It is recommended to consume at least 2 liters of water per day.

Contrast baths

Alternating hot and cold water in the shower can stimulate circulation in the legs. This temperature change helps dilate and contract blood vessels, improving blood flow.

Frequent posture changes

If your job involves sitting or standing for long periods, making postural changes or taking short walks every hour can help stimulate blood flow.

Weight control

Maintaining a healthy weight reduces pressure on the veins and facilitates better circulation in the legs.

Exercises to improve circulation in the legs

Below, we present a list of exercises designed to strengthen circulation in the legs:

Light walking

Light walking is an extraordinarily beneficial low-impact exercise for blood circulation. It promotes blood flow through the lower limbs and helps strengthen leg muscles. It is recommended to include walks of at least 30 minutes a day, preferably on flat terrain, to achieve optimal results.

Leg elevation

This exercise is ideal to do at home and offers significant relief to tired and swollen legs. Lying on a flat surface, raise your legs and keep them elevated against a wall or in the air, forming a 90-degree angle with the torso. This position favors venous return and reduces pressure in the veins of the legs.

Stationary bicycle

The stationary bicycle is an excellent tool to improve circulation in the legs without subjecting the joints to significant impact. It simulates the pedaling movement, activating circulation in the lower limbs, without the risk of injuries that outdoor cycling on uneven surfaces may entail.

Swimming

Swimming is one of the most complete and beneficial exercises for circulatory health. Movement in the water exerts uniform pressure on the body, facilitating venous return from the limbs to the heart. Additionally, buoyancy reduces the load on the legs, allowing intense exercise with minimal risk of injury.

Yoga and Pilates

Both yoga and Pilates offer routines that combine stretching, muscle strengthening, and breathing techniques. These practices not only improve flexibility and muscle tone but also promote better blood circulation through relaxation and stress reduction.

Massages and stretching exercises

Leg massages and specific stretching exercises can complement any exercise routine to improve circulation. These techniques help relieve muscle tension, promoting more efficient blood flow through the affected areas.