How to Improve Blood Circulation

28. Oktober 2025

2 Min. Lesezeit

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The quality of blood flow in our body affects everything about our wellbeing. This includes brain activity, the function of internal organs, and the condition of the walls of blood vessels. How do you know if your blood circulation is getting worse and what should you do?

Wichtigste Erkenntnisse

The quality of blood flow in our body affects everything about our wellbeing.
What signs are cause for alarm?
What harms normal blood flow?

Für wen das ist

Für alle, die Kardiovaskuläre Gesundheit über herz, blood clots erkunden.

Warum es wichtig ist

Dieser Artikel hilft dir, dich schnell zu orientieren, und führt dich dann zu einer Sammlung oder Serie, wenn du weitermachen möchtest.

Artikelautor

Dr. Halina

Kardiologin

What signs are cause for alarm?

Circulation problems may be present for a long time without any pronounced symptoms. However, a number of signs can suggest that there is a problem:

Frequent numbness of the limbs, especially at night. This is a dangerous symptom if you constantly wake up with a "stiff" leg or arm.
Constantly cold hands and feet.
Muscle pain is when you change position, which quickly disappears in a static position.
The appearance of spider veins, pulling pains in leg veins, and bulging veins.
Sudden headaches and dizziness.

What harms normal blood flow?

Smoking
Excessive weight
Sedentary lifestyle
Thyroid problems
Pancreatic disorders
Kidney dysfunction
Cardiovascular disease
Atherosclerosis
Varicose
Standing or sedentary work

What can I do on my own?

An active lifestyle and simple exercises can help restore normal blood circulation to the blood vessels. Let's look at a few of them:

Downward-facing dog pose: put your feet and palms on the floor, and lift your pelvis so that the body forms an angle. Hold for a few seconds, then lower yourself back down. Repeat 10 times, making sure the back is straight, the knees are drawn in and the heels touch the floor if possible.

Cycling: it is best if you can ride outside, but an indoor exercise bike is fine as well. You can even make cycling movements while lying on the floor for 5-7 minutes daily.

Puppet pose: sitting on the floor with a straight back, spread straight legs wide, raise your arms to shoulder level and hold the position for 5-10 seconds. Then "walk" forward with your arms as far as you can. Return to the starting position and repeat 10 times.

Calf raises: with your shoes off, stand on your tiptoes Ten lifts every two hours will help restore blood flow to your calves.

Head rotation: once an hour, take two minutes to warm up your collar area. Do 10 head rotations from shoulder to shoulder with your chin down to your chest.

When should I go to the doctor?

If you've been exercising for a month, have increased your physical activity, and the symptoms of impaired blood flow don't go away, you should see your general practitioner to schedule blood and urine tests and refer you for a cardiogram. Circulatory problems can lead to the most serious complications, including the risk of vascular thrombosis and stroke, so it is critical that you don't ignore them.

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