Top 5 Leg Exercises to Improve Blood Circulation

Introduction

The circulatory system transports blood throughout the body and delivers oxygen to the tissues for functioning. It is important for the circulatory system to be healthy and work in sync with the digestive system, the endocrine system and the other organ systems of the body to maintain optimum health. A properly functioning circulatory system may increase the rate at which wounds heal, may keep you intellectually sharp, improve your heart health and even give you a clearer complexion^1,2. 

Along with a healthy diet, physical activity plays an important role in maintaining good blood circulation throughout the body^3,4 . In this blog, we will discuss some simple exercises that can help improve circulation. 

5 Best Leg Exercises That Improve Blood Circulation

Many specialists refer to the calf muscle as ”the secondary heart” because it plays a crucial role in our body’s circulatory system. The blood circulation in your legs may be improved through several exercises⁴ . Some of them can be performed while standing, some while sitting at your desk and some can even be performed while lying down. The 5 best leg exercises that may improve blood circulation and are easy and convenient to perform include the following:  

1. Walking

Walking or brisk walking is greatly beneficial in increasing the body’s flexibility. Be it walking outdoors or on a treadmill, walking is a convenient and easily accessible form of activity that can help lower blood pressure and improve blood circulation⁵. 

2. ​Knee Bends

This exercise can be done while lying down. Fold one knee while lying down and aim to touch it to your chest. Try as much as you can. Do it with both legs alternatively for 20 times in total. This can be great workout to pump our heart and improve circulation even while lying down on the bed. 

3. Foam Roller Stretch

​​​This exercise can be done while sitting. This exercise is great for toning and conditioning your leg muscles. While sitting, put a soft foam roller under the ankles and roll it. Alternatively, you can even place the roller under your thighs to strengthen your hamstrings. You can also roll it under your feet to reduce the problem of excessively cold feet during wintertime⁶. There are several types of foam rollers available. For seated exercise, a rolling pin-style roller is generally used. 

4. Squats

This exercise can be done while standing. Stand with your hands stretched straight in front of you. Get into a chair-like position with your knees slightly bent, your back should be straight and the pressure should be felt in your core and thigh muscles. After retaining this position for a few seconds go back to the initial position. Repeat this a few times⁷. Squats are a great way to activate several muscle groups together and pump up the circulation.  

Among these, squats are the best exercise as squats strengthen the quads, hamstrings, glutes and lower back, improve overall leg and core strength, and help with balance and stability.  

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

5. Heel Lifts

Stand straight and slowly lift your heels so that you are standing on tiptoes. Lower your heels slowly and repeat a few times. Hold onto steady support like a sturdy chair if you are not confident of your balance⁸. Stretching your feet regularly not only helps in strengthening the feet but also improves blood circulation. 

While these exercises promote a good circulatory system, it’s important to maintain an overall healthy lifestyle to avoid the risk of cardiovascular and other organ system disorders.  

​​​Proper leg workout although is an essential part of body exercise, allowing 2-3 days post leg workout with macronutrient supplementation is very crucial for an adequate muscle recovery. 

Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology

​​​Tips to Improve Blood Circulation Through Lifestyle Alterations

Let us explore some life choices which may improve blood circulation and help lead a healthy life. 

1. Drinking Green Tea

Green tea is packed with antioxidants which help fight against the harmful free radicals of the body and neutralize their effect. This may improve blood circulation and  promote overall health⁹. 

2. Balanced Diet

Consuming food containing all the nutrients essential for living a healthy life through a balanced diet may help boost blood circulation. Especially foods rich in omega-3 fatty acids such as fatty fish, avocados and nuts promote healthy blood circulation³. 

3. Warm Baths 

Warm water on your skin helps widen the blood vessels thereby promoting the circulation of blood. However, this effect may be variable and for limited time¹⁰. 

4. Drink Plenty of Water 

Keeping yourself hydrated by drinking plenty of water and other fluid items ease the heart’s job of pumping blood through the veins and arteries. This may in turn improve the flow of blood in your body¹¹.  

5. Quit Smoking

Smoking involves breathing in several chemicals and toxins such as nicotine. Nicotine has a tightening effect on the blood vessels which restricts the flow of blood through them and can cause high blood pressure¹². Quitting smoking can have a positive effect on blood vessels by helping them relax and improve circulation. 

6. Reduce Alcohol Intake

Consuming alcohol on a regular basis may affect heart rate, blood pressure and cause arterial inflammation which may, in turn, affect the blood circulation¹³. Avoiding alcohol can reverse these processes, reducing strain on blood vessels and improving circulation. 

7. Try Massaging

Getting a comforting massage or even doing it yourself, particularly in the legs, may help improve the flow of blood through your blood vessels by relaxing your body. It is also great for stress reduction¹⁴.  

Also Read: Plantar Fasciitis Stretches: Best Exercises, Benefits & How to Do Them

Items Which May Help Improve Blood Circulation Apart from Working Out

Below is a list of items or supplements which may improve the circulation of blood apart from working out. 

• Foot elevating pillows: Elevating your feet while sleeping can greatly affect your blood circulation in a positive way. Keeping your feet elevated above the level of your heart while sleeping can improve the flow of blood through the veins and reduce the chances of swelling or varicose veins.  
• Under desk cycle: For professionals who do a desk job and need to sit for prolonged periods of time, this equipment may be of immense help. Pedalling while sitting helps burn calories and may improve circulation since it is a form of exercise as well¹⁵.  
• Short footstool: A footstool of low height can be used for elevating your feet if you have to sit for prolonged periods of time for work. Elevating your feet may improve the circulation of blood¹⁶.  
• Herbal supplements: Some vitamins and ayurvedic supplements are believed to be beneficial for healthy blood circulation. However, please consult a medical practitioner before taking any supplement as it may otherwise affect your health seriously¹⁷.  

Also Read: Best Exercises for Knock Knees (Genu Valgum) You Should Try

Conclusion

Exercises such as squats, walking, foam roller stretch, and heel lifts may improve the circulation of blood in your legs. Elevating your legs when sitting for prolonged periods of time and eating a balanced diet are some other ways you can support healthy blood circulation. Following a healthy lifestyle and even performing some basic physical activities can help maintain a properly functioning circulatory system and keep up with good overall health. 

Frequently Asked Questions (FAQs)

References

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2. Guo S, DiPietro LA. Factors Affecting Wound Healing. J Dent Res. 2010;89(3):219-229. doi:10.1177/0022034509359125 https://pubmed.ncbi.nlm.nih.gov/20139336/

3. Calder PC. Omega‐3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology? Br J Clin Pharmacol. 2013;75(3):645-662. doi:10.1111/j.1365-2125.2012.04374.x https://pubmed.ncbi.nlm.nih.gov/22765297/

4. Circulation Issues? Embrace Exercise | The Well by Northwell. Accessed July 22, 2026. https://thewell.northwell.edu/healthy-living-fitness/blood-circulation-exercise 

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7. The lowdown on squats. Harvard Health. March 1, 2019. Accessed July 22, 2026. https://www.health.harvard.edu/healthy-aging-and-longevity/the-lowdown-on-squats 

8. Foot exercises for functional fitness. Harvard Health. October 9, 2024. Accessed July 22, 2026. https://www.health.harvard.edu/healthbeat/foot-exercises-for-functional-fitness 

9. By. Drinking green tea is a healthy habit | Harvard T.H. Chan School of Public Health. March 7, 2024. Accessed July 22, 2026. https://hsph.harvard.edu/news/green-tea-healthy-habit/ 

10. Warisyu B, Nurrachmah E, Maria R. Foot Bath with warm water for hypertension therapy : A narrative review. J Ber Ilmu Keperawatan. 2023;16(1):135-142. doi:10.23917/bik.v16i1.1512 https://www.researchgate.net/publication/368339257_Foot_Bath_with_warm_water_for_hypertension_therapy_A_narrative_review

11. Hydration and heart health – Heart Research UK. February 28, 2024. Accessed July 22, 2026. https://heartresearch.org.uk/information/health-and-lifestyle-tips/hydration-and-heart-health/ 

12. Anonymous. The Many Dangers of Tobacco Use | UC Davis Biotechnology Program. December 31, 2022. Accessed July 22, 2026. https://biotech.ucdavis.edu/blog/many-dangers-tobacco-use 

13. Alcohol: Balancing Risks and Benefits • The Nutrition Source. September 18, 2012. Accessed July 22, 2026. https://nutritionsource.hsph.harvard.edu/healthy-drinks/drinks-to-consume-in-moderation/alcohol-full-story/ 

14. Monteiro Rodrigues L, Rocha C, Ferreira HT, Silva HN. Lower limb massage in humans increases local perfusion and impacts systemic hemodynamics. J Appl Physiol. 2020;128(5):1217-1226. doi:10.1152/japplphysiol.00437.2019 https://pubmed.ncbi.nlm.nih.gov/32191595/

15. Cho JH. USING AN UNDER DESK BIKE IN THE OFFICE WORKPLACE: A PILOT STUDY. https://etda.libraries.psu.edu/catalog/12132jvc5439

16. Corkery L. Sitting to Standing Workstations | Safety Services. November 19, 2019. Accessed July 22, 2026. https://www.researchgate.net/publication/258042561_The_impact_of_sit-stand_office_workstations_on_worker_discomfort_and_productivity_A_review 

17. Complementary Health Approaches for Hypertension : What the Science Says. NCCIH. Accessed July 22, 2026. https://www.nccih.nih.gov/health/providers/digest/complementary-health-approaches-for-hypertension-science 

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