The importance of caring for and improving the circulation of the legs during isolation lies in the fact that it is a fundamental measure to prevent venous problems, such as the varicose vein. With simple exercises it is enough to avoid difficulties.
It is very important not to neglect the circulation of the legs during isolation. Enclosure often leads to a more sedentary life, especially when living in a small space. This should not be allowed to happen.
More than ever, it is important that health is protected. And the best way to do this is by taking preventive measures. One of them is to take care of the circulation of the legs during isolation, since not doing so can lead to many difficulties.
No need to install a gym in the house, or carry out complicated routines. Regular exercises are enough to improve leg circulation during isolation. The key is precisely in the regularity, even more than in the intensity.
Leg circulation during isolation
The first thing to know is that the blood that reaches the extremities from the heart must return to it, through the veins. However, for this function to be performed it is necessary to make movements in the legs. The muscles act as a booster pump to make this possible.
This process is known as return circulation. When a person remains very long, either sitting or standing, there is a risk of developing a venous disease. The most frequent are varicose veins.
Hence the importance of taking cares of the circulation of the legs during isolation. The essential thing is that each person chooses some type of exercise or practice that is appropriate for their age and their health condition. The idea is not to force the body, but to stimulate it.
Basic exercises to improve circulation
There are a number of basic exercises that meet the goal of improving leg circulation during isolation. They are recommended for those who do not carry out much physical activity, or have some health limitation.
The basic exercises are as follows:
- Walking: the ideal is to walk for 30 minutes a day. However, since it is not possible to leave during quarantine, the walk could be done at the place of residence. It is not as pleasant as doing it outside, but the important thing is that it improves the circulation of the legs.
- Jump Rope: This exercise helps burn calories and mobilizes the main muscles of the body. The advisable thing is 15 minutes of jumps, but if you are not used to it, start with three minutes and gradually increase. If you have other health problems, see your doctor.
- Simple movements: you can do simple exercise sessions for half an hour a day. These include: stretching the legs and flexing the toes, in batches of 20 movements; tiptoe in 5 minute runs; squat.
Other exercises to consider
Other recommended exercises to improve leg circulation during isolation are as follows:
- Leg circle: Lie on your back with one knee bent and the sole of the foot flat on the floor. Raise the other leg and make circles in the air, without moving the pelvis, five rotations in one direction and five in the other. Then change legs and repeat the cycle five times.
- Cross legs: lie on your back, lift your legs and spread them, without exceeding the width of the shoulders. Then inhale and cross your legs in the air, and exhale when you return to the previous position. Perform five sets of five crosses each.
- Bicycle: again, lie on the floor, lift your legs and make a pedaling movement, as if you were riding a bicycle.
A revitalizing massage
Another option to improve leg circulation during isolation is to have a revitalizing massage. This massage can be done by the same person, but it is very convenient to have the help of someone else.
The most appropriate thing is to perform the massage in the afternoon, when the legs are more tired. Likewise, the ideal is to have rosemary oil, although you can also use olive oil or some cosmetic oil.
The first thing is to apply that oil on the hands and rub them. Then you should put your hands on your legs and make an upward motion, from the ankles up. Then the action is repeated, but this time there is firm pressure on each area. The entire massage is then repeated on the back of the leg.
Improve leg circulation during isolation
Although quarantine represents a complication to continue with our daily activities, health does not take rest. And the health of our legs needs attention. Therefore, we must find a way to mobilize the lower limbs to prevent complications such as varicose veins.
Foods that greatly improve blood circulation
Tingling, muscle cramps varicose veins, edema or dilation, cold feet in winter and swollen feet in summer. These are some of the unpleasant and annoying symptoms that reveal the appearance of blood circulation problems, the legs being the big victims. It is not a new or rare condition; in fact, it affects 70% of the population, with a higher incidence in the female population.
It happens as a consequence of the deformation or loss of elasticity of the walls of the veins – which are in charge, along with the muscles, of propelling the blood to the heart – which lack the necessary force to propel the blood.
Therefore, this liquid tissue, for lack of an impulse and due to the force of gravity, tends to accumulate in the legs. The causes that trigger circulation problems are multiple – genetics, tobacco or alcohol, excess weight, a poor diet, long standing or sitting – but there is one that prevails over the others: sedentary lifestyle.
Circulatory problems affect 70% of the population, but to greater extent women therefore, maintaining a correct blood flow is essential to guarantee the health of the circulatory system and, therefore, our personal well-being.
A problem that must be remedied if we do not want to face a greater evil, such as chronic venous insufficiency , that is, the permanent inability of the veins to promote the adequate return of blood to the heart. Once again, food is an excellent ally for this task, while there are foods whose properties are an invaluable aid. What are the ones that help promote blood circulation?