Circulation problems can appear at any time of life, although they increase with age, and usually affect the legs regularly. According to Nora Cardona González, a dietitian and fitness teacher at the Arian Gym in Madrid, her symptoms are pain, varicose veins and other difficulties that diminish the quality of life of those who suffer from it. "Normally," the specialist tells us, "occurs due to the inability of the veins to return the blood to the heart, since from the legs the weight of gravity interferes with the upward flow of blood circulation. And this pressure that exerts the gravity increases with the years and affects mainly the women. Although, he adds, we can suffer from poor circulation both men and women from very early ages. "
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In addition to walking 20 minutes a day and follow a proper diet to promote blood flow and strengthen the blood vessels Nora Cardona recommends the following exercises at home to, in just a few minutes, improve our circulation and relieve the discomfort that this produces .
Bicycle lying down
With the back resting on the ground, the exercise consists of performing a simulation of pedaling as if we were riding a bike. This movement, which involves elevating and moving the legs, favors the circulation of blood, since we manage to flow in the opposite direction to the usual one. Perform 20 pedals with each leg in alternate movements.
Elevation and flexion of legs
In the same position, stretch your legs completely so that your heels are facing the ceiling. Take a breath through your nose and let it out through your mouth, bending your knees. This exercise, in addition to promoting the return of blood flow, tones the muscles of the legs. Toning is very important because the contraction of the muscle helps to clean the veins. Perform 20 repetitions.
Leg separation
Hold the previous position and elevate the legs separating one from the other. From there, cross them and turn them to separate until doing 20 repetitions on each side. Alternate the cross in each repetition. The advantage of this exercise is that it helps, because of the type of movement that needs to be done, so that the blood returns to the whole body, not just the legs.
Leg rotation
Lying as you are, bend one leg and keep it still at hip height. Stretch the other leg and, with your foot on tip, make circular movements in both directions with your ankle. Make 20 turns to the right and 20 to the left. Perform the exercise identically with the other leg. This movement produces an immediate impulse of blood flow.
Standing flex
This exercise can be done sitting and take advantage of those moments that you are either working, or at home watching TV. From this position, perform flexion and extension of both feet, alternating the tip and heel facing upwards. This movement improves your circulation even if you do not have high legs. Perform 20 repetitions.