Blood flow makes sure that your body parts get the oxygen and nutrients they need. Also, it removes waste and keeps organs humming along. But circulation can suffer in today’s more sedentary lifestyle. A lot of people sit too long and move too little. But functional movement can keep your blood flowing smoothly.
Functional movements are exercises that your body does every day. They include squatting, bending, and reaching. They use multiple muscle groups at once and often engage the core for stability. Functional movements improve coordination and encourages efficient blood flow.
Why Blood Flow Matters
Good blood flow ensures the delivery of oxygen and nutrients to muscles and organs. It also helps regulate body temperature and balance hormones. Optimal blood flow flushes out toxins from the body. However, poor blood flow can lead to fatigue and swelling. It can even cause more serious issues in the long run.
Poor circulation can result from prolonged sitting. Staying in one position for hours slows blood flow. This usually happens in the legs. This can lead to tight hip flexors, poor posture, and dead butt syndrome. Standing up and moving every 30 to 60 minutes can help with blood flow. Also, incorporating functional movement patterns that wake up your body can get the blood moving.
Movement Patterns That Boost Circulation
Here are a few movement patterns that do wonders for your circulation:
- Squats engage big muscle groups that require plenty of blood flow. They also help activate the lymphatic system, which supports detoxification. Start with bodyweight squats. Then, focus on depth and control. Try tempo squats for extra circulation support. Lower down slowly for a count of three, then rise back up with power.
- Hip hinges and deadlifts. These movements activate the posterior chain. Deadlifts, good mornings, or standing toe touches improve blood flow to the spine. Also, they can benefit your glutes and hamstrings. Keep your core engaged and focus on a strong spine for the best effect.
- Walking lunges. Walking lunges challenge balance and coordination. Also, they stretch and strengthen the lower body. They encourage dynamic blood flow through the legs and help improve mobility in the hips. Take long, controlled steps without rushing. Try stationary lunges or reverse lunges if you have limited space.
- Push-Pull Patterns. Upper-body movements pull work the chest, shoulders, and back. They also increase circulation to the upper torso. They include pushups, rows, and resistance bands. These are great for counteracting the effects of desk posture and sluggish upper-body blood flow.
- Rotational Movements. Twisting motions engage your obliques and mid-back. Too much sitting causes these body parts to get stiff. Rotation also improves mobility through the spine and helps keep blood flowing through your core. Add a light medicine ball or use your body weight to feel the benefit.
- Deep, diaphragmatic breathing enhances oxygen delivery and helps your body relax. This, in turn, supports better circulation. Try syncing your breath with your movements. Inhale on the easier part of the motion and exhale on the exertion. A few minutes of focused breathing before or after your movement routine can amplify the benefits.
Make Movement a Daily Habit
You do not need a gym membership or an hour-long workout to get the blood flowing. Even five to ten minutes of intentional movement can boost your circulation. Try starting your day with a few squats and lunges or taking walking breaks. Also, you can do light mobility flows throughout the day.