How to improve blood circulation in old age | Age co-mobility (2023)

July 26, 2019

It is common for the elderly to suffer from poor circulation, as there are numerous changes that can slow circulation with age.

Receptors that control blood pressure become less sensitive, making it more difficult to regulate blood flow, as capillary walls thicken and arteries also thicken and harden. Other changes that occur with age occur in the blood itself, such as: B. reduction in the total volume of water in your body and a decrease in the turnover of red blood cells.

Older people often complain of cold hands and feet, as well as numbness or swelling, signs of poor circulation. It is important for seniors to exercise to improve circulation, especially for those who have mobility issues and cannot move around a lot.

This guide will walk you through the best things you can do to improve your circulation. If you are very healthy or items likemodern stair liftsTo get around your house, there is an exercise you can do.

How to improve blood circulation in the legs.

Try leg exercises

One of the best ways to get blood circulating through your body is to exercise, because when your heart muscles contract more quickly, blood flows faster through your blood vessels, which improves circulation.

There are many great exercises you can do to improve your circulation, but Sarah Ismail, blog editorthe same difference, says the treadmill is something she would recommend.

“I recommend treadmills to improve circulation when physically possible. I do this exercise myself and it improves the blood flow in my legs.”

Below are some other great exercises you can try to improve circulation in your lower body:

  • ankle pumps
  • And
  • the bath
  • Yoga

Use a pillow to lift your legs

Elevating your legs can increase blood flow in your veins and reduce the chance of blood clots.

This should be taken into account for people who are less mobile and sit for a long time. This can be done while reading, watching TV or sleeping.

By elevating your legs, you help blood and other fluids return to your core. Not only does it help blood circulation, but it can also reduce leg swelling and pain.

Buy compression stockings and bandages

(Video) At Home Exercises For Poor Circulation

Compression stockings and leg wraps improve circulation by gently squeezing the extremities to push blood back to the heart.

Compression garments are a good choice for seniors who sit most of the day and have mobility issues because they passively promote better blood flow.

You can buy compression stockings from a variety of retailers, e.g.cozy feet,MediYbuy compression stockings.

Leg massages and hydrotherapy

There are numerous massages that can help improve circulation, but before booking one it's always best to ask the massage therapist or spa what they would recommend.

Likespa and massagewe offer a variety of treatments such as physiotherapy, sports massage and aromatherapy.

Hydrotherapy, which is the therapeutic use of water, is another option to try. Hydrotherapy stimulates blood flow when hot and cold alternate, as heat dilates vessels and fills them with blood, while cold constricts them and allows blood to flow.

How to improve blood circulation in the feet?

keep your feet warm

(Video) Top 7 Exercises to Increase Blood Flow & Circulation in Legs & Feet

By keeping the feet warm, it promotes blood flow by increasing blood flow. That's why it's important to always make sure your feet are warm, especially when you're outside in cold weather.

If it's cold inside, consider wearing socks or using a hot water bottle at night to ensure you stay comfortable, especially during the winter months. In addition to wearing socks, you can also invest in insulating slippers lined with fleece or fur.

If you have cold feet, you can buy toe warmers as they are essentially cooler bags made specifically for your feet and toes. There are also winter insoles that you can use to prevent the cold from penetrating the soles of your shoes as well.

Move your feet and toes

It is important for seniors, particularly those with mobility issues who spend most of their day sitting, to move their feet.

You need to get used to moving your feet and toes and twisting and flexing your ankles as this improves blood flow to your feet.

Just like flying, try to do this all day and a few minutes at a time.

massage your feet

Getting a foot massage stretches the muscles and improves circulation.

Hiring a professional who specializes in foot massage is the best option, but you can also massage your own feet. Just make sure you're sitting comfortably and gently massage the lotion or oil into your soles, toes and heels.

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You can massage your feet as many times as you like or buy massagers or rollers that you can use to gently massage your foot muscles.

How to improve blood circulation in the hands?

Try specific hand exercises.

Exercise is the best way to improve the blood's ability to circulate through your hands, and there are several exercises you can try.

To begin with, you should start with some warm-up exercises, such as B. Open your hands in front of you and shake them to get the blood flowing.

Another great exercise to try is to clench your fists and hold for about 10 seconds and then release. As part of this particular exercise, you can use a rubber ball or a crumpled up sheet of paper.

Once warmed up, you should try to continue with a variety of isometric exercises. This includes clenching one hand and pressing the fist into the palm of the other hand and holding it there for 10 seconds. Other exercises that increase circulation in the hands include pressing the hands against objects such as walls and tables.

try yoga

Yoga is considered one of the most effective ways to increase circulation, and there are many exercises you can try to increase circulation in your hands and mobilize your finger joints.

yoga in everyday liferecommends three asanas in particular to improve circulation in the hands and which can also be performed by people with physical disabilities:

  • Exercises for Arms and Hands by Sarva Hita Asana– Sit down with your legs and back straight, but raise your arms in front of you to shoulder height. Clench your fingers into a fist with your thumb inward, then pull them apart.
  • Sarva Hita Asana Seilziehen- Sit down with your legs and back straight and your hands on your thighs. Then, straighten your left arm and make a fist with your left hand before slowly lowering it to your knee. Then repeat on the other arm and hand.
  • Sarva Hita Asana Remo- Sit with your legs straight, place your palms down next to your knees, then pull your arms back and clench your fists. Raise your arms and keep your body upright.

More tips to improve blood circulation in old age

Enjoy a healthy diet

By drinking plenty of water and limiting the amount of fatty foods in your diet, you can help improve your circulation.

Eating oily fish, rich in omega-3 fatty acids, improves cardiovascular, circulatory and joint health. Oily fish to try include salmon, mackerel, sardines and tuna.

Eating a healthy diet will keep you at a good weight, as overweight people are more prone to circulatory problems.

He2009 studyfound that weight loss improved blood flow in women, and participants saw their protein levels increase, which is linked to vascular function.

move around your house

Seniors with mobility issues and little exercise outside the home can also improve circulation simply by exercising.

Even if it's just a small amount, it can still be beneficial. Walking helps open blood vessels, which improves circulation and increases sensitivity.

If you sit, do various positions that stimulate blood circulation. For example, crossing your legs reduces blood flow to your legs, so it's much wiser to sit with your legs slightly apart and rest your feet on the floor or a stool.

In summary, here are some of the ways you can improve your circulation as you age:

  • Try leg exercises
  • Use a pillow to lift your legs
  • Buy compression stockings and bandages
  • Leg massages and hydrotherapy
  • Move your feet and toes
  • keep your feet warm
  • massage your feet
  • Try specific hand exercises.
  • try yoga
  • Enjoy a healthy diet
  • move around your house
(Video) Seated Exercises for Older Adults

This news article is from Handicare UK. Articles appearing on this site are for informational purposes only.

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