Walking & Circulation in the Legs
Walking is an easy exercise that requires no special skill and little preparation, making it ideal for people who are new to exercise or who are extremely out of shape. Walking can also help to improve circulation in the extremities, particularly in the legs. Good circulation reduces your risk of cardiovascular problems and can help to improve muscle tone and reduce pain.
Poor Circulation Causes
Your circulation is a general measure of how efficiently the heart is able to pump blood throughout the body. For this reason, cardiovascular problems often cause poor circulation. Peripheral arterial disease occurs when plaque blocks blood vessels in the extremities, resulting in poor circulation. Because blood is not getting where it needs to go, the heart may compensate by increasing blood pressure and pulse, which can increase your risk of a heart attack or stroke. Diabetes can also cause poor circulation and the development of plaque in blood vessels. Smoking, high levels of stress and insufficient exercise can also weaken your heart and contribute to the development of poor circulation.
Poor Circulation Symptoms
Claudication is pain in the legs due to poor circulation. The pain is especially likely to occur during exercise as the blood vessels struggle to circulate blood. You may also experience tingling sensations in your legs or find that your legs "fall asleep" very easily when sitting or sleeping. If you have high blood pressure or a rapid pulse, this could also indicate poor circulation.
How Walking Helps
Blood carries oxygen to your muscles, and regular exercise helps your muscles to more efficiently use oxygen, according to the Mayo Clinic. Walking is an ideal choice because it works your leg muscles but does not require excessive exertion, which can put cardiovascular patients at risk of a heart attack. Walking and other exercises can reduce your cholesterol, which reduces the amount of plaque buildup in your blood vessels. Regular walking also helps to strengthen your muscles, which can reduce pain and muscle knots.
Consult your doctor before beginning a new fitness routine, and consider investing in supportive walking shoes designed for people with poor circulation. Walking is a form of low-intensity aerobic exercise, and the Centers for Disease Control recommends that people get 150 minutes per week of this type of exercise. Aim to walk for 20 to 30 minutes most days of the week, but start slowly if you're having trouble. As your strength improves you can gradually build up to more time spent walking and a brisker pace.
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