When you consider the benefits of exercise, you probably picture slimmer waists and stronger muscles, but one of the first (and most important) improvements that comes from physical activity is better circulation. Vascular health may not be as flashy as six-pack abs, but it’s even more essential to our overall well-being and life longevity. Every time we work out—whether it’s an ultramarathon or a walk around the block—our heart pumps more blood through the body, delivering oxygen and nutrients that power muscles, support vital organs, reduce inflammation, lower blood pressure, and lower risk of blood clots. The best part? You don’t need to spend all your time and money to achieve these gains. Read on for some of the best exercises to improve your vascular health.
- Take a Walk: Just 30 minutes of walking, even broken up into shorter walks throughout the day, is a low-impact, highly effective way to strengthen your legs and improve circulation. It doesn’t matter how fast or slow you go. All that matters is that you keep your legs moving.
- Go Swimming: Like walking, swimming can be done at any pace, but the impact on your joints and muscles is even lighter, and the cardiovascular output can be even greater. Plus, it just feels good to spend time in the water.
- Ride a Bike: Whether you’re racing as fast as you can up a steep hill or leisurely cruising a long, flat road, cycling sends blood coursing through the veins in your legs without impacting your feet and knees like running. Just remember to always wear a helmet if you’re not on a stationary bike.
- Practice Yoga: Some yoga poses, like downward dog, specifically stretch and circulate the legs, but all yoga lengthens your muscles while raising your heart rate, which improves blood flow throughout the body. Don’t feel like a yogi? That’s OK! Simple stretches like trying to touch your toes can do the trick too.
- Lift Easy Weights: When your muscles grow, so do your blood vessels, which helps improve circulation. Just make sure you don’t go too heavy with the weights, as too much straining can lead to excess abdominal pressure, which can actually harm circulation.
There you have it! Five easy and fun ways to achieve better blood flow and overall health. If you can find ways to incorporate approximately 150 minutes of any of these activities combined every week, you will be well on your way to better days. If you have any questions about vascular health, please don’t hesitate to ask one of our dedicated professionals online, over the phone, or by visiting our office.