Normal blood circulation is important for the heart, all organs and systems without exception. The “components” of the body cannot work properly without the supply of useful substances through the blood and without the timely removal of excess substances - products of metabolic processes, carbon dioxide. Congestion can lead to persistent dysfunction.
The cause of impaired blood circulation is a change in the tone of blood vessels. Their narrowing can occur due to smoking, a sedentary lifestyle, excess weight, diseases of the thyroid and pancreas, kidneys, heart, the development of atherosclerosis, and thrombosis. Insufficient blood circulation in the legs is associated with sedentary work or standing for long periods of time.
Signs of circulation problems
Symptoms of chronic circulatory failure in the brain may not appear until a situation requiring abundant blood supply: stress, unusual physical activity, or being in an unventilated room. They appear suddenly: headache, numbness of part of the face, loss of coordination of movements, tinnitus.
Chronically, the following symptoms may appear: frequent dizziness, decreased memory and performance, poor concentration, drowsiness or insomnia.
Signs of impaired blood flow in the extremities include intermittent claudication (pain when walking and its absence at rest), cold hands and feet in any weather, the formation of spider veins, heaviness, fatigue, swelling, cramps in the leg muscles.
Quality of life with gymnastics
It is useful to train the circulatory system as well as muscles. It's never too late to start. After 40 years it is especially preferable. Having passed this conditional rubicon of life, a person feels that vital energy has decreased, there is not enough strength, and mood fluctuates. All these signs lead to aging. Daily practice of vascular exercises improves blood circulation. And along with this, other pronounced health effects appear:
- anxiety, excitability disappears;
- brain function is activated;
- concentration of attention increases;
- blood vessels are cleansed, blood characteristics improve;
- vascular walls are strengthened;
- blood pressure is normalized;
- Varicose veins are reduced.
Note! In general, a person begins to feel younger than his age, many chronic diseases recede, and his biological age decreases.
How to improve blood circulation in your legs
If you do not monitor blood circulation in your legs, you may miss the onset of the development of irreversible disorders. Poor blood flow leads to varicose veins - persistent dilation of veins. In order to ensure normal blood flow and vascular tone, avoid elevators and give preference to walking up the stairs. It is also useful to walk and ride a bicycle/exercise bike.
And these exercises can be done at home every day:
- Get on your knees with your elbows on the floor in front of you. As you exhale, straighten your legs so that your body forms the letter “L”, hold for 10 seconds, return to the starting position.
- Lying on your back, imitate riding a bicycle - arms behind your head, raise your legs perpendicular to your body. 30 rotations, the number of approaches may vary depending on the strength of the muscles.
- In a sitting position, press your heels to the floor, raise your toes, then vice versa. Repeat 20-30 times. Ideal in the evening for those who suffer from calf muscle cramps.
- Lying on your back, lift one leg. Rotate it clockwise 20 times. Repeat with the other leg counterclockwise.
- While sitting, spread your straight legs to the sides as far as stretching allows. Bend alternately in both directions 10 times.
Treatment of the circulatory system
Of course, when any disease occurs, doctors strive to quickly understand its origins. Why it appeared, how it developed, what affects the speed and scale of development. Treatment of blood vessels is complex. This is medicinal, basic therapy, massage, if necessary, and training focused specifically on blood vessels.
Yes, simple, accessible exercises with a regular approach can improve blood flow, enrich blood circulation in the head area, this will reduce the risk of unpleasant headaches, and improve blood pressure regulation.
At the same time it will be a good workout for the muscles and the whole body. Vessels, even small capillaries, will gradually improve their tone.
How to improve cerebral circulation
Chronic cerebrovascular accident is a direct path to stroke. It is fraught with other unpleasant consequences: memory impairment, deterioration in performance, dizziness and fainting, numbness of the face.
Here are 5 exercises to improve cerebral circulation:
- Birch. A universal pose to improve blood flow throughout the body, including the head. You need to start from a minute, gradually increasing the time.
- Tilts in all directions and rotation of the head. Movements should be smooth. Do not overdo it, if your eyes darken or you feel dizzy - reduce the range of movements after a 5-minute break.
- Stand with your back to the wall, inhale and press hard against it, tensing your neck muscles. Hold for 5 seconds, relax.
- While sitting, press your forehead with your palm and tense your neck muscles, not allowing your head position to change. Hold the position of holding your breath for 5-10 seconds, exhale, relax. 4-7 repetitions are enough.
- While sitting at the table, rest your elbow on it. Press your palm to your temple. Tilt your head towards your hand, resist with your palm. Keep the muscles tense for 5-10 seconds, then repeat on the other side.
Features of methods and varieties
Chinese gymnastics is the most popular among patients. Patients who have tried the effectiveness on themselves claim that an improvement in well-being occurs after the first session. However, many report certain difficulties - you need to perform the exercises according to a clear pattern, otherwise there will be no result.
The specialist must explain to the patient all the nuances of the exercises
Attention! Chinese techniques for blood vessels help maintain tone regardless of age. Such mastery is achievable by all patients without limitations.
It is possible to master the rules of performing exercises, but it is still better to take lessons on how to perform them from high-level specialists to understand all the subtleties. The price of such classes is high, but the methods can also be learned during video lessons. The video in this article will introduce patients to some of the features of gymnastics.
Life is in motion.
There are several methods for normalizing the functioning of blood vessels:
- Niches;
- Hu Xiao Fei;
- Yanshen Gong.
The most popular and widespread is the Nishi method. The main exercises are focused on ensuring the processes of supplying the brain with oxygen. The main one is vibration.
The peculiarity of the classes is that you need to start doing them immediately after waking up. The developer assures that it is at this moment that it is necessary to ensure vascular tone and saturate the tissues with oxygen.
Yoga will benefit blood vessels.
For reference! As an effective addition to the described treatment method, many experts recommend yoga (pictured). Simple asanas will help not only eliminate stress and relieve muscle tension, but also help the patient cleanse himself on an emotional level.
During all exercises, you should control your breathing process. The instructions must be followed unquestioningly - only in this case can positive results be achieved. Some experts claim that Chinese gymnastics in combination with yoga can help overcome hypertension.
When to see a doctor immediately
Symptoms of acute cerebrovascular accident are a reason to call an ambulance:
- asymmetry of the face, tongue;
- numbness, weakness, paralysis of a limb;
- speech disorders;
- double vision, loss of focus;
- vomit;
- severe incoordination of movements (“drunk” gait);
- confusion;
- unusually severe headache.
Medical care is also needed when the symptoms of a chronic circulatory disorder do not go away for a long time, and exercises do not help restore vascular tone. If severe dizziness, headache, drowsiness, difficulty concentrating, or fatigue persist for several days, consult a physician or neurologist.
Some signs of poor circulation in the legs also require medical attention. Spider veins, bulging veins, long-lasting bruises, persistent cramps in the calf muscles are a reason to visit a phlebologist.
Exercise is an assistant for hypertensive patients
Gymnastics is extremely important for those suffering from hypertension. When blood pressure is high, the walls of the blood vessels are tense, and they are pressed by the increased mass of blood. Gradually, the walls lose their natural ability to relax, narrow, and it becomes more difficult for blood to pass through such narrow places. The problem is aggravated by atherosclerotic plaques. Unfortunately, if it is not treated in time and prevention is not carried out, problems with blood pressure will turn into serious, chronic diseases. Vessels, pressure.
Important: for those suffering from high blood pressure, it is dangerous to bend over sharply or actively move your arms, the effort will cause a blood flow that will certainly rush to the head. Also, you can’t not breathe for a long time, this will only increase your blood pressure.
Exercises:
- Sit down, then smoothly turn your body. Make slow, leisurely swings with your hands (to the sides).
- Sit down, raise both arms up. Then lowering them, move them behind your back, slowly bending forward.
- While sitting, raise your leg, then your arm. Hold for 1-2 seconds, lower. Then raise the other leg and arm.
- Sit down and slowly raise your leg. Hold it for a few seconds, then repeat the movement, but with the other leg.
Of course, exercise alone is unlikely to help relieve high blood pressure quickly. Gymnastics is needed as an additional means to the main treatment process.
Important: high blood pressure is extremely dangerous; it is better to immediately notify your doctor to begin treatment.
Strengthening the blood vessels of the legs - a confident step into a healthy life
The “payback” for walking upright is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to stagnation of blood, and as a result, serious damage to the veins. There is no better way to prevent vascular diseases in the legs than movement. To reduce the load on the lower limbs, it is more effective to perform exercises in water. Swimming, water aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and causes the blood vessels in your legs to contract and unclench with greater intensity. Such regular exercise for the vessels helps to strengthen them and makes the walls of the leg veins more elastic.
A set of exercises aimed at strengthening the blood vessels of the legs
- I.P. – standing on the floor, feet wider than shoulders. Bend forward and down, reaching the floor surface with your fingers. When performing bends, keep your legs straight.
- I.P. - sitting on the floor. Spread your legs as wide as possible, fold your arms at chest level, leaning forward to reach the floor with bent arms. Make sure your legs remain straight. After every 8-10 bends, take a minute break.
- I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. If you are tired, lie down on the floor and restore your breathing.
Exercises to prevent venous insufficiency of the legs and varicose veins
Slow jogging is useful for improving the health of blood vessels in the legs. If you approach training without excessive fanaticism, dosing the intensity of the load and the duration of runs, then the benefits will be undoubted. Contraindications for training may include:
- Eating shortly before a run;
- Noise or buzzing in the ears;
- Weakness in the legs;
- Severely reduced blood pressure.
If you experience excessive fatigue or discomfort while jogging, it is better to stop, do a few breathing exercises to restore your breathing, and start walking. The intensity of training should be increased only when the body fully adapts to the increased physical activity.
