Top Exercises to Keep Your Blood Vessels Healthy

Healthy blood vessels are important for the overall functioning of the body. They carry oxygen and required nutrients to all the important organs of the human body. They are important for a good cardiovascular system and maintain a good flow in your body. Healthy blood vessels remove waste from tissues and help in the detoxification process of the body. On the other hand, poor blood circulation damages the blood vessels and leads to blockages in the heart. Disorders of blood vessels can be hazardous and life-threatening as they increase the risk of high blood pressure, heart attacks, and strokes. Thus, it is important to maintain your blood vessels healthy. You can keep them healthy with the help of a few exercises. Some of the best exercises for healthy blood vessels include: –

Aerobic Exercise

Aerobic is extremely beneficial for the health of your blood vessels. Doing an aerobic exercise daily increases the rate of your heart and blood circulation. This minimizes the danger of plaque build-up in your arteries which helps in lowering your blood pressure. There are countless benefits of doing aerobic exercises which are as follows: –

• Lowers Blood Pressure: – Aerobic or cardiovascular exercises help in lowering diastolic and systolic blood pressure. This helps in keeping your arteries healthy.
• Reduces Inflammation: – If you are experiencing chronic inflammation, doing aerobic exercises will minimize inflammation and protect your blood vessels from any damage.
• Improves Endothelial Function: – Endothelium is the inner cellular lining of your blood vessels which is important for good blood flow. Aerobic improves endothelial function which makes your blood vessels flexible.

Some of the popular Aerobic exercises you can do are as follows: –

• Running: –This is one of the best aerobic exercises which is highly beneficial for your cardiovascular health. It improves the flow of blood, reduces fat, and strengthens your heart. When your blood flow is good, it results in healthy arteries.
• Walking: – This type of aerobic exercise minimizes the risk of heart disease and improves blood circulation. You should walk for 30 minutes daily to enjoy the benefits of this exercise.
• Dancing: – Dancing is another highly beneficial aerobic exercise that boosts your blood circulation and makes your blood vessels healthy. It provides you with enjoyment and good health. Thus, you must dance on a daily basis to stay healthy.
• Swimming: – It is undoubtedly one of the best exercises to prevent vascular diseases. It improves blood circulation which maintains the health of your blood vessels.
• Cycling: – This is also a good cardio-vascular exercise that enhances the circulation of blood and improves the heart of your health.

High-Intensity Level Training

This is a combination of high-intensity and low-intensity exercise which is highly popular for its effectiveness in maintaining good cardiovascular health. During this training, your heart and breathing rate increase as you do the high-intensity exercise for up to 3 minutes. This training is extremely beneficial for you in several ways: –

• Increases VO2 Max: – This means the maximum amount of oxygen you can use during an intense level of exercise. Improvement in VO2 max is important for your cardiovascular health as it increases oxygen delivery to the tissues. 
• Improvement in Blood Flow: – During the HIIT training, your blood vessels work hard which improves your blood circulation and vascular health.
• Improves Vascular Function: – HIIT training improves endothelial function and helps widen and narrowing the blood vessels more efficiently.

A few popular HIIT exercises are as follows: –

• Burpees: – This is a useful full-body exercise which is a mixture of push-ups, jumps, and squats. It improves the heart rate and strengthens your blood vessels.
• Jumping Jacks: – It is an effective exercise that improves your heart rate and increases the flow of your blood in your body.
• Mountain Climbers: – It is a full-body workout that is great for improving the circulation of blood in your body. This exercise improves your stamina and burns your calories.
• Kettlebell Swings: – A kettlebell swing is a full-body exercise that is immensely beneficial for your blood circulation and heart. It is a strength-training exercise which boosts the blood circulation and improves the heart rate.
• Sprinting: – This is another beneficial exercise to improve the circulation of your blood vessels. This is a part of high-intensity interval training that improves your heart rate, builds the muscles, and burns calories. In this exercise, you run extremely fast for 30 seconds and more.

Strength Training

Strength training is the combination of exercises that use bodyweight, and resistance bands to challenge the muscles. This exercise plays an important role in improving the flow of your blood. It is one of the best exercises to prevent vascular diseases. Some of the advantages of strength training are as under: –

• Improves Cardiovascular System: – This training increases the size of your blood vessels thereby improving your cardiovascular system. This helps in maintaining healthy blood vessels.
• Controls Blood Pressure: – Strength training also helps control your blood pressure. Once your blood pressure is at the normal level, it improves your cardiovascular health.
• Improves Blood Circulation: – Strength training improves blood flow in the body.

Some of the best strength training exercises that you can do are: –

• Push-Ups: – These are popular exercises that target the shoulders, triceps muscles, and chests. This type of exercise enhances the strength of your upper body.
• Deadlifts: – The deadlift is a strength training exercise in which a person picks the weight after bending his knees and hips. The person uses a barbell to perform this exercise. This helps in improving circulation to multiple muscle groups and improves the overall strength of the body.
• Resistance Band Workouts: – These workouts are done with the help of elastic bands. This exercise targets multiple muscle groups, increases muscle mass, and promotes strength. These workouts help in stimulating the blood flow of the body.
• Lunges: – Lunges exercises involve focusing on a single leg at a time. They strengthen the legs and improve circulation.
• Squats: – These are strength exercises in which you bend your knees as well as hips and stand back up. It targets various muscle groups and helps stimulate the flow of the blood.

Yoga

Yoga is increasingly becoming popular in the world due to its immense benefits. The combination of asanas, breathing exercises, and physical postures helps in improving the blood circulation of the body. These asanas are quite beneficial in making the blood vessels healthy. A few benefits of Yoga are: –

• Minimizes the risk of heart disease: – Yoga helps in lowering the blood pressure which minimizes the risk of heart disease.
• Enhances the Strength: – Yoga helps in building tone and strength by targeting multiple muscle groups.  
• Improves Cardiovascular Health: – Yoga helps in lowering heart rate and blood pressure which reduces the risk of heart disease.
• Improves Blood Flow: – This exercise aids in improving blood flow throughout the body.

A few yoga asanas that help improve your blood flow are as under: –

• Downward Facing Dog Pose: – This Yoga asana is great for circulating blood to your brain. In this exercise, you need to bend your upper body to the floor and balance it with the help of your hands and knees. Keep your head between your hands and stay in this condition for a few seconds.
• Cobra Pose: – This pose helps in flowing blood to your digestive organs. This helps you in getting relief from the gas as well as bloating. In this pose, you need to lie down on your stomach and lift your chest from the ground. This resembles the cobra posing with its head raised.
• Shoulder Stand Pose: – This pose reverses the flow of blood to the heart and increases blood circulation to the brain. This asana helps calm your mind. To perform this pose, you need to lie down on the floor and keep 1 or 2 folded blankets under your shoulder. Keep the back of your head on your floor. Lift your hips and legs while inhaling and balance your body vertically from your shoulders. Bend your arms and use your hands to support your body. Stay in this condition for 10 to 15 seconds.
• Plow Pose: –This pose increases the flow of blood to the thyroid gland and controls your digestive system. Lie on a yoga mat with your legs extended. Your arms should be by your side in this position. Now, lift your legs upwards keep them straight, and lower them over your head. Hold your back with your hand and touch the floor with your feet behind your head. Now, place your hands at your sides. Stay in this position for at least 25 seconds.

Conclusion

Exercising daily helps you stay healthy throughout your life. It helps you maintain healthy blood vessels. Whether you are doing strength training, cycling, walking, or HIIT, each form of exercise is good for your body. You can maintain a good cardiovascular health after performing these exercising on a daily basis. If you are looking for an experienced doctor for vascular diseases, you can get in touch with Dr. (Prof) Digvijay Sharma who is one of the best vascular surgeons in Faridabad and NCR.