We know that regular exercise can increase blood flow, but what is the best exercise to improve circulation? Read on to find out.
Having proper blood circulation is essential for good health, as it delivers oxygen and nutrients throughout the body. People with poor circulation can experience various conditions such as varicose veins, kidney disease, and heart disease.
Fortunately, being physically active can help increase blood flow – and some types are better than others.
Increasing Your Heart Rate
When it comes to circulatory health, the best type of exercise is the kind that can raise your heart rate. As the heart muscle contracts at a higher rate, blood moves quickly through the veins and arteries.
To increase your heart rate, you’ll want to increase the intensity of your exercises. However, intensity depends on the individual, as everyone is at a different level and finds certain levels harder than others.
The best type of exercises to raise your heart rate are cardio activities and aerobic exercises. These activities can even be regular day-to-day habits like walking or riding a bicycle.
As you incorporate cardio exercises into your routine, you will experience an increase in circulation. Moreover, you don’t need to do high intensity workouts to experience the benefits.
Try activities and exercises like running, swimming, jumping ropes, and sports that will get your heart pumping.
Besides aerobic exercises, resistance training can also help improve circulation. According to an article in the Journal of Athletic Training, resistance exercises can effectively increase blood flow throughout the body.
Some examples include push-ups, sit-ups, chin-ups, and even weight-lifting. Resistance training improves blood flow to the arms and legs by stimulating muscle growth and strength.
To get the most benefits, make resistance training a consistent feature in your routine. In addition, use weights that will tire out your muscles after 12 to 15 reps.
Other examples include squats, leg curls, bench presses, lunges, oblique twists, and overhead presses.
Achieving A Healthy Body and Circulation
By regularly exercising, especially aerobic and resistance exercises, you can improve circulation regardless of age or physical skills. By maintaining healthy blood circulation you are also improving your body’s overall efficiency.
Every healthy adult should make it a goal to get 150 minutes of moderate intensity exercises per week. You should spread your workouts throughout the week (ex: 30 minutes, 5 days per week) and should have increased breathing.
Furthermore, if you decide to opt for vigorous workouts, you should get at least 75 minutes of exercise per week. Also make sure you do strength training on all major muscle groups at least two times per week.
If you’re looking for an additional way to improve your blood flow, try a supplement like Circulation Boost. Its ingredients work together to effectively increase nitric oxide production, a molecule that naturally improves circulation.
Try Circulation Boost along with your daily exercises to promote your blood flow as much as possible.