10 Ways to Promote Blood Flow & Circulation In Legs and Feet | Exercises, Herbs & Body Care
- Exercise regularly. Exercise is one of the best things you can do for your overall health, and it can also help improve circulation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Maintain a healthy weight. Excess weight can put extra strain on your heart and blood vessels, making it harder for blood to circulate. If you’re overweight or obese, talk to your doctor about ways to lose weight safely.
- Eat a healthy diet. A healthy diet that’s low in saturated fat, cholesterol, and sodium can help keep your blood vessels healthy and improve circulation. Make sure to eat plenty of fruits, vegetables, and whole grains.
- Don’t smoke. Smoking damages the walls of your blood vessels and makes it harder for blood to flow. If you smoke, quit as soon as possible.
- Avoid excessive alcohol consumption. Alcohol can dehydrate you and make it harder for your blood to circulate. If you drink alcohol, do so in moderation.
- Elevate your legs. Elevating your legs above your heart for 20-30 minutes a few times a day can help improve circulation.
- Wear compression stockings. Compression stockings can help improve circulation by squeezing your legs and feet, which helps to push blood back up to your heart.
- Get regular massages. Massages can help improve circulation by stimulating your muscles and increasing blood flow.
- Take warm baths or showers. Warm water can help relax your muscles and improve circulation.
- Manage stress levels. Stress can contribute to poor circulation. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
If you have any concerns about your circulation, talk to your doctor.