There are techniques to increase circulation in the legs no matter how active you are, even if you’re lying in your bed. We will look at particular motions that are beneficial and non-exercise techniques to improve leg circulation. In this article, we will go through some exercises that can be accomplished with your legs and a passive range of movements that aid in circulation. These exercises can improve leg circulation in your loved ones.
Walking
Walking is the top recommendation for improving blood circulation in the body. You may begin by taking short walks, perhaps as little as 5 minutes every day. If you have the ability to accomplish more, progressively increase your time or pace of walking. According to research, even tiny increments in the amount of time you walk each day might have a positive impact on your overall health.
Lie-down Exercises
Here are some exercises you can do while lying down. They can be especially useful if you’re on bed rest for an extended period of time, such as after surgery, or for any other reason where maintaining circulation in your legs is critical in preventing blood clots.
- Leg lifts: Bend one knee while maintaining your foot flat while lying on the back with your legs straight. Lift the opposite leg up, keeping it straight and locked, until your knees are level. Slowly lower the leg in a steady motion. Repeat on each leg ten times.
- Knee bends: Move one leg up toward your chest and back down while lying on your back with your legs straight. Repeat on each leg ten times. At least once each hour, repeat the knee bends.
- Ankle pumps: Lying on the back with your feet straight, flex your foot ten times to raise your toes. You can do this with both feet simultaneously. At least once an hour, repeat the ankle pumping.
Sit-down Exercises
You may practice these exercises while you’re seated, whether at a table, in a car, or on a plane.
- Calf stretches: Stretch one leg forward while sitting with both feet touching the floor. Bend your ankle and lift your toes toward you. Hold the stretch for three seconds before lowering your foot to the floor. Repeat on each leg ten times.
- Ankle rotations: Sit with both feet touching the floor. Raise one foot up slightly. On each foot, rotate the ankle clockwise ten times and then anti-clockwise ten times.
- Heel and toe raises: Raise both heels and hold for 3 seconds while seated with both feet touching the floor. Repeat at least ten times. Repeat the lifts, but this time elevate both feet’s toes.
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