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Best Exercises for Improved Blood Circulation

Medically reviewed by Alex Bannister
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Medically reviewed by Alex Bannister

A passive lifestyle negatively affects the condition of all organs and systems. It is essential to devote time to sports every day. We prepare special exercises for you to improve blood circulation. They do not require intense physical activity. Static exercises are enough to improve blood circulation. It is essential to perform them daily to achieve results. Choose the options that you like to make them easier to implement. People with sedentary work need to exercise blood circulation. Then, you will always be full of energy.

These exercises are specifically designed to stimulate blood flow and improve vascular health. Also, they aim to enhance overall circulation efficiency. They are from simple movements to more intense workouts.

A wide range of exercise options suit individuals of all fitness levels. It doesn’t matter whether you’re looking to alleviate symptoms of poor circulation. Let’s delve into the top ones to help you achieve better blood circulation and overall well-being.

The Importance of Exercise for Blood Circulationexercise-for-blood-circulation

Exercise is pivotal in maintaining optimal blood circulation throughout the body. They promote cardiovascular health and support overall well-being. Here’s why blood flow exercise is crucial:

  • Enhanced Heart Function: Regular physical activity strengthens the heart muscle. It enables it to pump blood more efficiently. This improved heart function ensures oxygen-rich blood reaches the various tissues and organs. It promotes smooth functioning.
  • Improved Blood Vessel Health: Exercise helps to keep blood vessels flexible and clear of obstructions. It reduces plaque build-up in the arteries and thus prevents diseases such as atherosclerosis. These can impede blood flow and lead to cardiovascular diseases such as heart attacks and strokes.
  • Lower Blood Pressure: Regular circulation exercise can help regulate blood pressure levels. It promotes better dilation of vessels. Also, it reduces resistance to blood flow and consequently lowers pressure. This helps to protect against hypertension, a significant risk factor for heart disease.
  • Enhanced Circulation to Extremities: Adequate blood circulation delivers nutrients and oxygen to them. Among such exercises are the arms and legs, which remove waste products. Regular exercise promotes the development of collateral circulation. It ensures that blood flow remains sufficient even in the smallest blood vessels.
  • Prevention of Blood Clots: Physical activity reduces the risk of blood clots. It happens by improving blood flow and preventing stagnation. This lowers the likelihood of conditions like deep vein thrombosis (DVT) and pulmonary embolism. They can have serious health consequences if left untreated.
  • Improved Endothelial Function: Exercise influences endothelial function and the lining of blood vessels. It enhances the production of nitric oxide. This molecule helps blood vessels relax and dilate. It improves blood flow and reduces the risk of vascular dysfunction.
  • Management of Chronic Conditions: Regular exercise for blood circulation benefits such individuals. Among them are diabetes and obesity. They help to regulate blood sugar levels, manage weight, and improve insulin sensitivity. By addressing these underlying factors, exercise can indirectly support better blood circulation.
  • Mental Health Benefits: Physical activity not only benefits the body but also the mind. It reduces stress, anxiety, and depression, which can contribute to improved cardiovascular health. Mental well-being is closely linked to physical health. It creates a positive feedback loop that supports overall vitality.

Incorporating various aerobic, strength training, and flexibility exercises into one’s routine is vital. It can maximize blood circulation and overall health benefits. It’s essential to consult with a healthcare professional before starting any new exercise regimen. This is especially crucial for individuals with pre-existing medical conditions.

Top 3 Exercises to Improve Circulationblood-flow-exercise

Improving circulation is crucial for maintaining overall health and vitality. Regular physical activity is key in enhancing blood flow throughout the body. It supports cardiovascular function and reduces the risk of various health conditions. Exercises to improve circulation are efficient at boosting circulation by increasing heart rate. They promote blood vessel dilation and strengthen the cardiovascular system. Here are the top 3 exercises tailored to enhance circulation and optimize well-being.

Brisk Walking

This is a simple yet effective cardiovascular exercise that improves circulation. Maintaining a brisk pace elevates your heart rate and increases blood flow. This activity engages the calf muscles. It facilitates venous return from the legs and promotes circulation to the extremities. Brisk walking is accessible to people of all fitness levels. It can be easily incorporated into daily routines, such as walking to work or taking a brisk stroll during lunchtime. Regular brisk walking sessions, ideally totaling at least 30 minutes most days of the week. It can help lower blood pressure, reduce the risk of cardiovascular diseases, and enhance overall well-being.


Cycling is widely regarded as one of the best exercises for promoting blood flow throughout the body. Whether pedaling outdoors or on a stationary bike, cycling engages large muscle groups in the legs. It supports efficient circulation. The rhythmic cycling motion encourages blood to flow more freely through arteries and veins. It delivers oxygen and nutrients to tissues while removing waste products. Cycling is a low-impact activity, making it accessible to people of all ages and fitness levels. Regular cycling improves cardiovascular health and strengthens the heart. Also, it lowers the risk of conditions like heart disease and stroke.


It is one of the essential exercises to improve circulation. This is due to its holistic benefits for cardiovascular health. Its low-impact nature makes it accessible to people with joint issues or mobility limitations. Swimming engages both upper and lower body muscles. It promotes efficient blood flow throughout the body. The resistance is generally provided by water. It enhances muscle strength and endurance while encouraging rhythmic breathing. The buoyancy of water reduces stress on joints, making it an ideal exercise for rehabilitation and injury prevention. It doesn’t matter whether you are performing laps in a pool or enjoy open water swimming. Incorporate swimming into your fitness routine. It will improve circulation, cardiovascular fitness, and overall well-being.

Blood Flow Exercises: Tips for Beginnerscirculation-exercises

Blood flow exercises are crucial for maintaining optimal circulation and overall health. For beginners, starting a new exercise regimen can be intimidating. With the right approach, it can be both manageable and rewarding. You can improve circulation by incorporating simple yet effective techniques into your routine. Also, you may enhance your well-being. Let’s explore some of the best exercises and offer tips for beginners to get started on their journey to better circulation.


Squats are widely regarded as one of the best exercises for blood flow. This is due to their ability to engage multiple muscle groups simultaneously. When performed correctly, squats target the quadriceps, hamstrings, glutes, and lower back muscles. It is promoting increased blood circulation throughout the lower body. The dynamic movement in squats encourages the heart to pump blood more efficiently. It delivers oxygen and nutrients to working muscles while flushing out metabolic waste products. Squats can help improve flexibility, joint mobility, and balance, enhancing cardiovascular health. It doesn’t matter whether using bodyweight squats or incorporating resistance. It may be dumbbells or a barbell; adding squats to your workout routine can improve blood flow, muscular strength, and overall fitness.

Foam Roller Stretch

Using a foam roller for stretching is a fantastic blood flow exercise with many benefits. It releases muscle tension and tightness, promoting better circulation and flexibility. Target specific muscle groups by rolling the foam roller beneath your body. This is while applying gentle pressure to perform a foam roller stretch. Focus on areas prone to tightness, such as the calves, hamstrings, quadriceps, and back. Hold positions where you feel tension for 30 seconds to a minute, allowing the muscles to relax and lengthen. Incorporating foam roller stretches into your routine can alleviate muscle soreness. Also, it improves the range of motion and enhances overall physical well-being. Ensure proper form and avoid rolling directly over joints or areas of acute pain.

Heel Lifts

Heel lifts are among the best exercises for blood flow, particularly in the lower extremities. This simple exercise involves standing with feet hip-width apart and slowly lifting your heels. Then, lowering them back down. Repeat this motion several times, aiming for 10-15 repetitions. Heel lifts engage the calf muscles, promoting venous return and leg circulation. They can be virtually done anywhere, making them convenient for daily routines. Heel lifts can help prevent deep vein thrombosis (DVT) and improve calf muscle strength and endurance. As with any exercise, it’s essential to perform heel lifts with proper form and gradually increase intensity as tolerated.


Walking is a simple yet effective blood flow exercise that can be easily incorporated into daily life. It requires no special equipment. You can do this exercise almost anywhere, making it accessible to people of all ages and fitness levels. Aim for brisk walking to elevate your heart rate and promote circulation. The rhythmic movement of walking engages the calf muscles. It helps facilitate venous return from the legs and encourages blood flow throughout the body. Regular walking improves cardiovascular health and boosts overall well-being. 


It is essential to exercise regularly for blood circulation. Incorporating them can promote the improvement of general well-being. It is pivotal to stay active and maintain a consistent exercise routine. Then, you can get rid of chronic fatigue and prevent the development of serious diseases. For personalized guidance, consult Lone Star Neurology, the trusted Neurological Center. We have only highly qualified healthcare professionals.


How long should I exercise for optimal blood circulation?

Aim for at least 30 minutes of moderate-intensity exercise most days of the week for optimal blood circulation. Health guidelines recommend so.


How does exercise affect blood flow?

Exercise promotes vasodilation, enhances endothelial function, and increases heart rate. All of these contribute to improved blood flow.


Can exercise for blood circulation reduce health risks?

Yes, regular blood circulation exercise can reduce cardiovascular disease risk. Also, it decreases hypertension and other health conditions associated with poor circulation.


Are there exercises I should avoid for blood circulation issues?

People with circulatory problems should avoid strenuous exercise. High exertion can make symptoms worse.


Can poor circulation be reversed with exercise?

Yes, regular exercise can help improve circulation. It strengthens the heart and dilates blood vessels. Also, regular exercises promote efficient blood flow.

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Edward Medina
Edward Medina
15:34 30 Jun 22
Just such an amazing staff that makes you feel like part of their family. I’ve been going there for over 5 years now... and each visit I get the very best care and treatments that I have ever received in the 20+ years that I’ve been dealing with severe debilitating migraines. Since i started seeing them the number of my migraines has dropped from 15-20 a month to 2-3 every 3 month. I highly recommend them …they will change your life!read more
Daneisha Johnson
Daneisha Johnson
22:20 19 May 22
Dr. Askari was very kind and explained everything so I could understand. The other staff were nice as well. I would... have gave 5 stars but I was a little taken aback when I checked in and had to pay 600.00 upfront. I think that should have been discussed in a appointment confirmation call or email just so I could have been more
Jean Cooper
Jean Cooper
16:54 29 Apr 22
I love the office staff they are friendly and very helpful. Dr. JODIE is very caring and understanding to your needs... and wants to help you. I will go back. would recommend Dr. Dr. Jodie to other Patients in a heart beat. The team works well more
Linda M
Linda M
19:40 02 Apr 22
I was obviously stressed, needing to see a neurologist. The staff was so patient and Dr. Ansari was so kind. At one... point he told me to relax, we have time, when I was relaying my history of my condition. That helped ease my stress. I have seen 3 other neurologists and he was the only one who performed any assessment tests on my cognitive and physical skills. At one point I couldn't complete two assessments and got upset and cried. I was told, it's OK. That's why you're here. I was truly impressed, and super pleased with the whole experience!read more
Leslie Durham
Leslie Durham
15:05 01 Apr 22
I've been coming here for about 5 years. The staff are ALWAYS friendly and knowledgeable. The Doctors are the absolute... best!! Jodie Moore is always in such a great mood which is a plus when you are already stressed. Highly recommendedread more
Monica Del Bosque
Monica Del Bosque
14:13 25 Mar 22
Since my first post my thoughts have changed here. It's unfortunate. My doctor and PA were great, but the office staff... is horrible. They never call you back when they say they will, they misinform you, they cause you too much stress wondering what's going on, they don't keep you posted. They never answer the phone. At this point I've left four messages in the last week, and I have sent three messages. Twice from their portal and one direct email. No response. My appointment is on Monday morning at 8:30am, no confirmation on my insurance and what's going on. What the heck is going on, this is ridiculous!I've given up... the stress her office staff has put me through is just not worth it. You can do so much better, please clean house, either change out your office staff, or find a way for them to be more efficient please. You have to do something. This is not how you want to run your practice. It leaves a very bad impression on your more
Ron Buckholz
Ron Buckholz
23:32 23 Mar 22
I was actually pleasantly surprised with this visit! It took me a long time to get the appointment scheduled because no... one answers your phones EVER! After a month, I finally got in, and your staff was warm, friendly, and I was totally impressed! I feel like you will take care of my needs!read more
Steve Nabavi
Steve Nabavi
16:28 16 Mar 22
It was a nice visit. Happy staff doing all they can do to comfort the patients in a very calming environment. You ask... me they are earned a big gold star on the fridge. My only complaint they didn't give me any more
Katie Lewis
Katie Lewis
16:10 10 Feb 22
Had very positive appointments with Jodie and Dr. Sheth for my migraine care. Jodie was so fast with the injections and... has so much valuable info. I started to feel light headed during checkout and the staff was SO helpful—giving me a chair, water, and taking me into a private room until I felt better. Highly recommend this practice for migraine patients, they know what they’re doing!!read more
Joshua Martinez
Joshua Martinez
16:02 10 Dec 21
I was scheduled to be checked and just want to say that the staff was fantastic. They were kind and helpful. I was... asked many questions related to what was going on and not once did I feel as though I was being brushed off. The front desk staff was especially great in assisting me. I'm scheduled to go back for a mri and am glad that I'll be going more
Isabel Ivy
Isabel Ivy
21:42 03 Nov 21
I had such a good experience with Lone Star Neurology, Brent my MRI Tech was so awesome and made sure I was very... comfortable during the appointment. He gave me ear plugs, a pillow, leg support and blanket, easiest MRI ever lol 🤣 My 72 hour EEG nurse Amanda was also so awesome. She made sure I was take care of over the 3 days and took her time with the electrodes to make sure it was comfortable for me! Paige was also a huge help in answering all my questions when it came to my test results, and letting me know her honest opinions about how I should go forth with my more
Leslie Luce
Leslie Luce
17:37 20 Oct 21
The professionalism and want to help attitude of this office was present from the moment I contacted them. The follow... up and follow through as well as their willingness to find a way to schedule my dad was above and beyond. We visited two offices in the same day with the same experience. I am appreciative of this—we spend a lot of time with doctors and this was top notch start to more
robert Parker
robert Parker
16:38 16 Apr 21
I love going to this office. The staff is friendly and helpful. The doctor is great. I am getting the best... neurological tests and treatment I have ever had. The only reason I did not give them a 5 star rating is because it is impossible to reach a live person at the office to reschedule appointments. Every time I have tried to get through to the office it says all people are busy and I am sent to a voicemail. If they could get their phone answering fixed, I would give them a strong 5 more
MaryAnn Hornbaker
MaryAnn Hornbaker
00:26 25 Feb 21
Dr. Harney is an excellent Dr. I found him friendly , personable and thorough. I evidently am an unusual case. ... Therefore he spent a Hugh amount of time educating me. He even gave me literature to further explain my condition and how to follow up. This is something you rarely get from your doctors. So I am more than please with my doctor and his more
Roger Arguello
Roger Arguello
03:05 29 Jan 21
Always courteous, professional. The staff is very friendly and always work with you to find the best appointment time.... The care team has been great. Always taking the time to listen to your concerns and to find the best more
Margaret Rowland
Margaret Rowland
01:12 27 Jan 21
I have been a patient at Lone Star Neurology for several years. Now both my adult daughters also are patients there. I... love Jodie. She is always so prompt whether it is a teleamed call are a visit in the office. She takes the time to explain everything to me and answers all my questions. I am so blessed to have Jodie as my more
Susan Miller
Susan Miller
03:01 13 Jan 21
My husband had an accident 5 years ago and Lone Star Neurology has been such a blessing to us with my husbands care.... Jodie Moore is his provider and she is amazing! Jodie is very knowledgeable, caring, and thorough. She takes her time with you, making sure your needs are met and she is happy to answer any questions you may have. Lone Star Neurology’s patients are very lucky to have Jodie providing their care. Thank you Lone Star Neurology and especially Jodie for everything you have done for us. Jodie, you are the best!read more
Windalyn C
Windalyn C
01:32 09 Jan 21
Jodie is wonderful. She is very caring and knowledgeable. I have been to over a dozen neurologists, and none were able... to help me as much as they have here. Thanks!read more
Katie Kordel
Katie Kordel
00:40 09 Jan 21
Jodi Moore, nurse practitioner, is amazing. I have suffered from frequent, debilitating headaches for almost 20 years.... She has provided the best proactive and responsive care I have ever received. My quality of life has been greatly improved by her caring approach and tenacity in finding more
Ellie Natsis
Ellie Natsis
15:41 07 Jan 21
I have had the best experience at this neurologist's office! For over a year I have been receiving iv treatments here... each month and my nurse, Bobbie is beyond wonderful!! She's so attentive, knowledgeable, caring, and detail oriented. She makes an otherwise uncomfortable experience much more pleasant and definitely puts me at ease! She also helps me with my insurance,ordering this specialty medication and dealing with the ordering process which is no easy feat.Needless to say, she goes above a beyond in every way and I'm so grateful to this office and to Bobbie for all they do for me!read more
Matt Morris
Matt Morris
15:39 07 Jan 21
Let me start by saying that I have been coming here for years. Due to my autoimmune disease, I am in this office... once every three weeks for multiple hours at a time. The office is very clean and the staff very friendly. My only complaint would be there communication via phone. They aren't the best at responding if you leave a voicemail and expect a call back. I understand that this is prob just due to the sheer number of alls they receive daily. What I can say I like the best about the office are the people. Bobby who handles my infusions is great. I never have any issues with her setting up my infusions. She is very quick to reply to messages sent via text and if she were to leave then my whole opinion of the office may change. I also enjoy people like Matt, Lauren, and Jodi. I appreciate all that they do for me and without this team I'm not sure I would be as happy as I am to visit the office as frequently as I have to. Please ensure that these folks are recognized as they are what makes my visit to this office so tolerable :).read more
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