This article was reviewed by Dr. Emilija Ashtalkoska on August 10th, 2018. Products listed therein are not intended to diagnose, treat, cure, or prevent any disease or health condition.
Many of us spend long days sitting at our desk or office job, and because of this, worry tremendously about maintaining proper blood circulation. Many others are forced to spend a lot of time sitting because of additional factors.
Regardless of why you are sitting, poor circulation has a number of notable effects such as cramping, numbness, fatigue, and even headaches. We have compiled a list of great things that you can do right now to improve blood circulation in your legs to get your circulatory system back on track.
Table of Contents
- 1 Introduction
- 2 Wear Compression Socks – Physix Gear Compression Socks
- 3 Try A Circulation Booster – REVITIVE Circulation Booster
- 4 Utilize These Powerful Sitting Exercises
- 5 Stand Whenever Possible
- 6 Drink More Water
- 7 Lose That Excess Weight
- 8 What Are The Signs Of Poor Circulation?
- 9 Who Is At Risk For Poor Circulation?
- 10 Conclusion
Wear Compression Socks – Physix Gear Compression Socks
One of the easiest things you can do help aid the circulation in your legs is to start wearing compression socks. Compression socks work by applying pressure to legs, thus vastly increasing blood flow to the legs while remaining discreet. Physix Gear Compression Socks are some of the best compression socks on the market today and are our top recommendation for improving circulation while sitting. They are unisex by design and made of high-quality lycra fabric, which maintains their compressive abilities even after being washed multiple times. The socks are also quite stylish and are of high build quality.
Physix Gear Compression Socks are also notable for their ability to help aid and relieve swelling and leg pain. Additionally, they can help against blood clots and other issues. The socks also utilize moisture wicking to protect against bacterial agents and keep dry. It is important to note that for most people, compression socks over 20 mmHg need doctors approval before using. Doctor your doctor before using compression socks.
Try A Circulation Booster – REVITIVE Circulation Booster
REVITIVE Circulation Booster is FDA-Cleared medical device designed to improve circulation by utilizing electrical stimulation. In fact, the system has 99 intensity levels, allowing it to work on even the most painful of legs. The system is incredibly easy to use – simply place your bare feet on the padding, and turn on the system. From here, you should slowly increase the electrical strength until you reach a comfortable level. Let the system work on your feet once a day for thirty minutes, and it will work to significantly improve the blood flow in your legs.
Additionally, the REVITIVE Circulation Booster comes with two electrode pads, which can be placed throughout the body to help aid in circulation and decrease pain. An important thing is that because it utilizes electrical current, you should not use this device if you have any sort of defibrillator or pacemaker, or if you are pregnant.
Utilize These Powerful Sitting Exercises
Just because you are sitting doesn’t mean you can’t exercise! Try utilizing these three exercises daily to help boost your circulatory system, specifically in your legs and toes.
It may look silly, but by lifting your knees creating a marching movement you can improve the circulation in your legs while getting a good work out. Simply alternate lifting each knee back and forth for a minute at a time. If you are able to, this is an exercise you can do every hour or so for maximum effect.
2. Heel And Toe Presses
Place your feet on the floor and then press your feet up by the balls of your toes. Then rotate forward, pushing up on your toes. Go back and forth between legs for a minute at a time. If you feel like you can continue onwards, shoot for another minute or two.
3. Leg Stretches With Ankle Rotating
Stretch out one leg at a time, allowing yourself to feel the muscles extension. Carefully rotate your ankle in a circular motion a few times. From here, put your leg down and repeat the motion again with your other foot.
Stand Whenever Possible
It may seem incredibly obvious, but one of the easiest things you can to do help improve your blood flow while sitting is to stand whenever possible. Many of us work at an office job all day, so this can prove to be difficult. However, if possible, get up every twenty minutes or so and just walk around for a few minutes at a time. If you can commit to it, try walking up to thirty minutes per day. It may not seem like a lot, but this can have a tremendous effect on your circulatory health.
In fact, a 2014 study published in the Journal of the American Heart Association found that by walking at least five days a week, and eventually increasing the daily time up to fifty minutes a day the test group experienced an improvement in their walking distance and circulatory system.
Drink More Water
Many of us are chronically dehydrated and we do not even realize it. Sodas, coffees, and high sodium foods can all lead to dehydration, and dehydration can lead to poor circulatory performance as well as a host of additional side-effects such as headaches, dry skin, dizziness, and more. Some of the symptoms of dehydration may not be as obvious at it would seem – dry mouth, dry lips, tiredness, headaches, and dizziness are all common symptoms of dehydration.
By simply drinking two or more liters of water per day, you can drastically aid the bodies circulatory system. Obviously, you need to listen to your body, and you do not want to over-hydrate. If you find yourself constantly urinating, you need to cut back a bit as to not overdo it.
Lose That Excess Weight
Carrying excessive weight has a number of unwanted side-effects, one of which is a decrease in circulatory performance. Obesity can often cause the arteries to become clogged with plaque, which is known medically as atherosclerosis. By losing weight and exercising, one can drastically improve their circulatory system, thus lowering the chances of heart disease, high blood pressure, and stroke.
What Are The Signs Of Poor Circulation?
Poor circulation can cause a number of side effects – some of the most obvious are aches and pains in the legs. However, more serious side effects can occur, including fatigue, brain fog, memory issues, and more. If you believe you are experiencing poor circulation, we recommend seeking medical attention immediately. Please keep in mind this website does not provide medical advice.
Who Is At Risk For Poor Circulation?
Many different types of people are unfortunately at risk for developing poor circulation. Diabetics, the elderly, those who are overweight at an elevated risk of developing poor circulation. Pregnancy can also affect the circulatory system, although this tends to return to normal once the person is no longer pregnant.
Poor circulation in your legs can be scary and can come with a litany of unwanted effects. Hopefully, with this intensive guide, you are able to boost your circulatory system and experience relief. Please keep in mind this website does not provide any medical advice. If you believe you are experiencing poor blood circulation, seek immediate medical attention.
Sources for more information on circulation:
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005 – Reference about the need to stand up every 15-30 minutes
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911252/ – Reference about the effects of obesity on peripheral circulation