You need good blood flow to get oxygen and nutrients out to all parts of your body. If you have poor circulation, you may feel tired or notice that your hands and feet are often cold or swollen.
Small daily habits can help improve your circulation. John Chorba, MD, a cardiologist with Banner - University Medicine, shared some simple, step-by-step routines you can start today.
For a deeper look at poor circulation causes and risks, read “How Poor Circulation Can Impact Your Health and What to Do About It”.
How circulation works (and why it slows down)
Your heart pumps blood through your blood vessels to deliver oxygen and nutrients. This system may become slow because of:
- Sitting for a long time
- Blood vessels that have become stiff or blocked
- High cholesterol
- Damage from smoking
- Inflammation
- Rheumatologic conditions
- Diabetes
- High blood pressure
- Peripheral artery disease
- Heart failure
- Clotting disorders
- Varicose veins
An easy 10-minute morning routine to boost circulation
“Exercise and movement really help. The veins in your legs and arms depend on muscle movement to help keep the flow moving. And exercise also protects your arteries and keeps the lining of those vessels healthy,” Dr. Chorba said.
Gentle wake-up moves (Five to 10 minutes total)
- March in place for one to two minutes
- Do ankle pumps and circles for 10 to 15 reps in each direction
- Raise and lower your toes 10 to 15 times
These movements get your blood flowing after you’ve been sleeping and activate the muscles that help push blood back to your heart.
Simple habits to improve circulation during the day
Workday movement triggers
If you have to sit a lot for your job, try to stand or stretch every 45 to 60 minutes. Boost circulation with:
Seated hamstring stretches
- From your chair, extend one leg out in front of you, with your heel on the floor and your toes pointed up.
- Keeping your chest up, lean forward and bend at the hips until you feel the stretch in the back of your thigh.
- Hold for 30 seconds.
- Sit upright again and repeat on the other side.
Standing calf raises
- Stand with your feet shoulder width apart.
- Keep your back straight, shoulders relaxed and abs in.
- Raise your heels slowly.
- Pause for one second, then lower your heels back to the ground, returning to the starting position.
- Repeat 10 to 15 times.
Walk breaks that make a difference
Try to take a five- to 10-minute walk every two hours. You can work some of these walks in by:
- Parking farther away
- Taking the stairs when possible, even for just a flight or two
- Walking around a bit before or after you get water or coffee or when you use the bathroom
- Taking a walk during lunch or when you’re on a break
Quick reset: elevate your legs
When you have a chance, elevate your legs for five minutes. Raising them helps reduce swelling and improve the way your blood returns to your body from your legs.
Foods and hydration that support healthy blood flow
“Staying well hydrated is important. The heart is a pump and it tends to pump better when it fills with more fluid. If you are underfilled and dehydrated, it might not pump as well,” Dr. Chorba said. It’s a good idea to drink water throughout the day instead of a large amount at once.
Foods that support your circulation include:
- Leafy greens, beets, and other foods high in nitrates
- Salmon, walnuts and other sources of omega-3s
- Berries and other foods that contain antioxidants
Limit sodium and high-fat processed foods.
Nighttime habits that support circulation
Before you go to bed, it can help to lightly stretch your legs, calves and arms and gently move and flex your feet and hands.
When you’re sleeping, it may help to elevate your legs slightly with a pillow. Try not to sleep in positions that restrict your blood flow, like curled up in a tight ball or with your legs crossed.
Targeted exercises for common problem areas
- For legs and feet: Try seated ankle pumps, heel raises and foot circles
- For hands and arms: Try flexing and spreading your fingers, wrist circles and lightly squeezing a ball
Home tools and techniques that may help circulation
- Compression socks may help with swelling and blood flow in the legs when you’re traveling or sitting for a long time.
- Alternating warm and cool water in the shower, called a contrast shower, may help stimulate your circulation.
- Foam rollers or massage tools can encourage blood flow to muscles but use them gently and avoid using them on painful areas.
Talk to a provider if you have vascular disease or nerve issues before trying new techniques.
Signs your circulation may need medical attention
“It’s good to trust your instincts. If there is something that you feel is unusual or different from what you are used to, it’s a good time to see a doctor,” Dr. Chorba said.
You should also contact a provider for:
- Numbness or tingling that doesn’t go away
- Cold hands or feet that don’t improve
- Swelling that doesn’t go down
- Sores or wounds that heal slowly
- Pain in your legs when you’re walking
The bottom line on improving circulation
Small, consistent habits can make a big difference. Focus on movement, hydration and simple daily routines.
If you’re concerned about your circulation or you have symptoms that aren’t improving, a Banner Health provider can help you find the cause and create a plan that works for you.
FAQs
How can I improve circulation quickly?
Short walks, leg elevation and simple movements like ankle pumps can help increase blood flow right away.
What are the best exercises to improve circulation?
Walking, calf raises and gentle stretching are some of the most effective and accessible options.
Do compression socks really help circulation?
They can support blood flow in the legs, especially during long periods of sitting or standing.
What foods help improve circulation?
Leafy greens, berries, fatty fish and foods rich in antioxidants and omega-3s can support healthy blood vessels.
Can poor circulation be reversed?
In many cases, lifestyle changes can improve symptoms but underlying conditions may also need medical care.
When should I worry about poor circulation?
If you have ongoing symptoms like pain, swelling or wounds that don’t heal, it’s important to see a provider.
