Although there are several causes, poor blood circulation can be due to a sedentary life. Then there are other factors that could cause this poor circulation, such as a bad diet, tobacco, alcohol or stress. And where this circulation problem usually manifests itself most of the time is in the legs . Next, in order to avoid it, we give you a series of tips and we explain a few exercises to improve leg circulation .
Do I have poor circulation in my legs?
The first thing you have to detect is whether or not you have poor circulation in your legs. Among the most common symptoms is the appearance of spider veins or varicose veins , which are inflamed veins; and varicose veins and leg swelling .
When things get complicated and more serious, tingling and cramps, color changes in the toenails, changes in skin color, fatigue, changes in temperature, dry skin, slow wound healing may appear. , among others. Faced with any of these symptoms, we advise you to go to the doctor to find the cause, since poor circulation could be due to a more serious problem.
Tips to improve circulation in the legs
In addition to giving up some bad habits , such as tobacco and alcohol, the first thing you have to do is eat a good diet .
Make your diet rich in fiber, fruits, vegetables, and grains, but low in salt. In addition, we advise you to add citrus fruits to your diet because they contain vitamin C, which helps prevent excess fat in the blood. Other foods that can also improve the circulation of the legs are garlic, celery and onion , which prevent the formation of clots; tomato, mango and almonds , which stimulate blood circulation; and avocado, ginger and turmeric , which help maintain fluid circulation. It will also be extremely important that you drink between 1.5 and 2 liters of water.
Exercises to improve circulation in the legs
Here are some very simple exercises that can help you improve circulation in your legs.
1. The bicycle
This exercise is very simple and is one of the best to help promote good circulation in the legs.
You will have to lie on the floor or on a mat , whichever is most comfortable, with your hands behind your neck. Raise your legs and pretend to be pedaling for one or several minutes , which you hold without straining your body. Do this exercise every day before going to sleep.
2. Leg curl
Another very simple and also very effective exercise. Again you will have to lie on the floor or on a mat on your back . From this position, you will have to lift your legs towards the ceiling, then bend your knees and stretch your legs again. You should do this move about 20 times.
We recommend doing this exercise every day. In fact, you can alternate it with that of the bicycle without problems.
3. Walking and climbing stairs
Walking and climbing stairs are two activities that can help you a lot to improve circulation in your legs. You don’t need to set a schedule to go for a walk or climb stairs, just change some of your habits.
Try to take less public transport, the car or the motorcycle to go somewhere. Another option is to take a longer way to get to the supermarket or anywhere else. As for stairs, try to use the elevator or escalators less in shopping centers. These little-looking gestures can go a long way toward improving your circulation.
4. Push-ups with the feet
If you have been sitting for many hours, especially at work, we recommend doing push-ups with your feet. This simple and discreet exercise will help you “wake up” your legs and get them going again.
Put your feet on the ground and lift your heels as if you were stepping on your toes. Put your feet back on the ground and now lift your toes up to rest on your heels. Repeat this exercise several times. The great thing about this exercise is that you don’t need to get up from your chair, so it’s quite low-key and ideal if you’re in the office or in a meeting.
5. Leg twists
We consider this exercise, in addition to being useful, very relaxing. We recommend it after an intense day and for those days when you notice your legs are especially tired.
Lie on the floor or on a mat on your back, stretch one of your legs and lift it up. From this position , start turning it clockwise . You have to do between 15 and 20 spins. When you’re done, lower your leg and do the same with the other.
With these simple exercises and changing your diet a little, surely in a few days you will begin to notice your legs much more rested and beautiful.
