Circulation is extremely important in our overall health, especially our veins. When circulation is reduced, ailments like varicose veins, kidney disease and even stroke may occur. Exercise plays a key role in improving blood circulation; we’ve rounded up some general tips to keep in mind when staying active that will benefit your health and your circulation too!
Raise Your Heart Rate
Any type of exercise that increases heart rate improves circulation. When the heart muscle contracts at a higher rate, the increased volume of blood moves more rapidly through the arteries and veins of the body, boosting circulation. You may know these exercises as cardio activities, and they are a vital part of improving your circulation. Daily activities such as walking or riding a bicycle strengthen and enlarge the heart muscle, improving the pumping efficiency. Increased circulation does not require extreme exercise, but can be achieved through daily exercises. If you want to incorporate more cardio exercise into your day, consider taking up running, swimming, kickboxing, skipping rope, and skiing. These are just a few effective options.
Pump Your Blood With Resistance
Both aerobic and anaerobic exercise improve circulation, but studies have shown that anaerobic or resistance exercise shows a greater increase in circulation. In a study funded by the National Strength and Conditioning Association, researchers studied 10 healthy, active men during both aerobic and resistance exercises. They determined that the resistance exercise increased blood flow to limbs more than aerobic exercise.
Amp Up Resistance Training
Resistance exercises may include lifting weights, sit-ups, pushups and chin-ups. Resistance training stimulates muscle growth and strength, improving blood flow to the arms and legs. Your circulation improves through consistent resistance training, making it an important component of a workout. To see increased circulation, incorporate resistance training into your workouts. Incorporate a variety of weight training exercises such as bench presses, squats, lunges, leg curls, overhead presses, and oblique twists. These exercises can be done by themselves or as part of your overall workout.
Building A Healthy Body For Life
Maintaining proper blood circulation should be a priority for all people. Regardless of your age or physical abilities, regular exercise to promote circulation has beneficial effects. Improving and maintaining blood circulation builds a strong heart muscle and also improves the efficiency of your body, ensuring that both the arms and legs receive oxygen and other vital nutrients.