The circulatory system consists of the heart, arteries and veins that deliver blood all over your body. Circulation of blood is established through the action of your heart that pumps blood to your arteries regularly throughout your life. Blood is delivered to your tissues and cells via capillaries and then back to your heart via veins. However, blood circulation in veins is not as effective as in your arteries and can actually be affected by inactivity. Exercising your legs is important to keep blood moving in the veins toward your heart.
Blood Circulation
Your circulatory system is responsible for delivering oxygen, nutrients and hormones to your cells and tissues via arteries and capillaries. The circulatory system also helps remove waste products, such as carbon dioxide and urea, from your cells via veins. Blood in your arteries is pumped forward with the actions of your heart and the muscles in your arterial walls that generate blood pressure. However, these same actions are not prevalent in your veins, which have thin walls, large diameter and very low blood pressure. Your body uses other actions to drive blood back to your heart through the veins, such as physical activity. Long periods of inactivity can cause blood pool in your veins. This can happen during travel when your movement is limited.
Deep Vein Thrombosis
Deep vein thrombosis is caused by a blood clot that blocks blood flow in your veins. Blood clot can form in your veins due to reduced blood flow, which can happen after long periods of inactivity. According to MayoClinic.com, DVT most commonly occurs in your legs. DVT can be fatal if the blood clot breaks free form the leg and travels to your lungs, causing a pulmonary embolism. Doing exercises that improve blood circulation in your legs can help reduce the risk of DVT.
Exercises
You can improve your blood circulation with any type of physical activity. Walking, jogging, yoga, bicycling and swimming are great ways to increase circulation in your veins. If you have a job that requires long periods of sitting or standing in one place, take a few minutes every hour to get up and walk back and forth. Stretch your legs and do pumping action by rising to your tiptoes. Lift your knee toward your chest for few seconds and repeat with the other leg. In addition, do squats, jumps, lunges or other exercises that work the muscles in your legs.
Exercises while Traveling
Traveling can involve spending extended periods of time sitting in one place. This is an ideal situation for formation of blood clots due to inactivity. Get up, and walk up and down the aisles, when traveling in a plane, bus or a train, or stop and get out for few minutes, when traveling by car. However, there are exercises you can do while sitting on your seat that help improve circulation in your legs. For example, contract the muscles in your calves by placing your tiptoes on the floor and then thrusting your heels as high as you can. You can also move your ankles by rolling your foot in a circular motion or from side to side. Lift your knee to your chest and lower back down on the floor in a pumping motion.
