The problems of blood circulation afflict many women - 4 out of 10 complain of venous circulation disorders - but they also affect many men.
A poor blood circulation it can be favored by a sedentary lifestyle, by the heat in summer and by the excessive heat of overheated houses in winter, by the habit of wearing too tight clothes and / or boots, by air travel, by excessive consumption of salt. In addition, smoking and alcohol can affect, as well as age.
Important risk factors are represented by overweight and obesity, which increase the workload of the veins and hinder circulation to the lower limbs,
OnlyBelleza gives you tips and exercises to improve circulation in your legs and ankles.
The causes of poor circulation
A bad one blood circulation can be favored by:
- sedentary lifestyle.
- Warm in summer.
- Excessive heat of the overheated houses in winter.
- Habit of wearing too tight clothes and / or boots.
- Air travel.
- Excessive consumption of sale.
- Smoke.
- Age.
But it can also be a problem related to cholesterol which increases the viscosity of the blood or allo stay seated all day with my legs crossed.
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Symptoms of poor circulation
Poor blood circulation it occurs mainly in the extremities of the body, with cold hands and feet, swollen legs, heavy and painful.
Sometimes i pins and needles legs make it difficult to stand up.
Blood circulation problems can also cause symptoms such as:
- chronic fatigue.
- Feeling of fainting.
- Dizziness.
- Dizziness
Find out what to do if you have the swollen legs: natural remedies, exercises and treatments.
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Natural remedies to combat poor blood circulation
- Drink ginko biloba herbal teas: is a recommended natural remedy to improve circulation. Ginko has the ability to dilate blood vessels and give elasticity to the venous walls.
- Drink a lot! Water, herbal teas are fine, green tea, Smoothie.
- Run massages hands, feet and legs to stimulate blood flow.
- Keep them as often as possible legs raised, especially if you work seated. At night, you can insert gods pillows under the mattress before bed and / or raise your legs vertically against the wall when you get back from work.
Don't get depressed, poor circulation is not a fatality against which there is no solution, there are simple remedies that you can apply in daily life to improve it.
the best sports to improve blood circulation
The password is M.U.O.V.E.R.S.I!
This disorder, in fact, can be solved with exercises of stretching to perform every day for 15/20 minutes. It is a great workout for all blood vessels because it helps their dilation and contraction.
The I swim, la walk and exercise bike outside or inside the house.
Plus it is advisable do not sit in the same position for too long: Get up, walk and rotate your ankles as soon as you feel pain in your joints.
Experts recommend physical activity to significantly improve your circulation as well as having a more toned body and in good health! Here are some exercises that will benefit you.
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Exercises to improve blood circulation
1 - Stretching as soon as you wake up
As soon as you wake up do simple stretches to get the circulation going because stretch the muscles increases the flow of oxygen.
Go to our program to gently wake up your muscles with 5 exercises to do in the morning in bed.
2 - Pushups
Do 2 sets of 10 push-ups every morning: this will give you vigor all day long! If you can't do classic pushups, you can do knee pushups.
Discover variants of push-ups.
3 - Improve the blood circulation of the feet
This exercise, which consists of alternately raising the tallonia and then the big toes, it is great for pumping blood to your feet when you feel numbness, itching or pain in the legs.
Sit in a chair, back straight and legs slightly apart at right angles. Lift your big toes while keeping your heels on the ground, then lower them.
Raise your heels by resting on your big toes. You can alternate legs or do the exercise with the 2 legs together.
To be performed for at least 5 minutes. The blood circulation will improve, especially if suffer from water retention or have ankles that tend to swell.
Discover the gymnastics for fit feet and ankles.
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4 - Moments
Start standing, with the wall to your right, lean with one hand. She inhales, and exhaling, brings her left leg forward without flexing her torso.
Then perform a backward swing without rotating your pelvis and alternate forward and backward thrusts for 30 seconds.
Turn to the other side and repeat the exercise with the right leg.
5 - Walk
Walking is the quintessential exercise to improve yours blood circulation as walking causes blood to pump throughout the body.
Start with short walks 2 or 3 times a week: you will feel so many benefits that you will want to start ours program training.
However, our advice is to extend the distances more and more oxygenate your body.
Forget the elevator and go up the stairs, it is an excellent exercise to improve circulation and also have firm buttocks.
6 - Swimming
Swimming is a low impact sport on the joints so it's a 'perfect activity if you are very overweight and have problems with poor circulation as swimming causes your legs to deflate.
It is also a complete sport and improves oxygen flow towards the heart and lungs.
It can be practiced all year round.
Go to ours Program of training.
7 – Yoga
- breathing exercises in yoga they are great for stress management because, by focusing on your breathing.
You can improve the quality through the development of the ribcage but they are also very useful for improve blood circulation and digestive functions e to fight the constipation.
Find out how to do the sun salutation.
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8 - Exercise bike
Cycling is great for improving blood circulation in the lower part of the body.
In addition, the weight of the body is supported by the saddle therefore it is an activity recommended for those who are heavily overweight because the joints (hips, knees, ankles) are not stressed and the risk of injury is minimal.
If you don't like cycling you can do our program of training at home.
Discover our exercise program to do at home with the stationary bike.
9 - Dance
Dancing is a fun way to fight a sedentary lifestyle but also poor circulation.
Turn on the music, dance and feel the circulation activating throughout the body!
The more you go wild the more you burn calories, free your mind from stress and keep yourself young!
Discover steps of the various dances that we offer you.
