Boosting blood flow to your legs can help you feel more energetic throughout the day and reduce the risk of certain health problems. Fortunately, improving blood flow to your legs doesn’t require intensive workouts or expensive equipment.

Here are 10 simple exercises that can help improve circulation, reduce inflammation and ultimately boost blood flow to your legs.

Exercise 1: Heel Raises

Heel raises are a simple yet effective exercise that targets the calf muscles. Strong calves not only support your lower leg, ankle, and foot, but they also promote better circulation to your legs.

Here’s how to perform heel raises:.

Stand behind a chair or sturdy surface that you can hold onto for balance.
Lift both heels off the ground and stand on your toes. Hold for a moment and then lower your heels back down to the ground.
Repeat the process for as many times as you can comfortably manage.
Perform three sets of 10-15 reps.

Exercise 2: Leg Raises

Leg raises primarily work the quadriceps, but they also engage the hamstrings and glutes to some extent. By strengthening these muscles, you can improve blood flow and circulation to your legs.

Here’s how to do a leg raise:.

Lie flat on your back with your legs extended straight.
Lift your right leg up towards the ceiling, keeping your knee straight and your toes pointed towards your head.
Hold your leg in this position for a few seconds, then lower it back down to the ground.
Repeat the process with your left leg.
Perform three sets of 10-15 reps.

Exercise 3: Ankle Rotations

Ankle rotations help in improving blood circulation, reducing swelling, and increasing range of motion in your ankle joint. They are easy to do and can be done anywhere:.

Here’s how to do ankle rotations:.

Sit in a comfortable position on a chair with both feet flat on the floor.
Lift your right foot off the ground, keeping your heel planted and toes pointed up.
Start rotating your ankle by making small clockwise circles.
After a few rotations, change the direction of the rotation to counter-clockwise.
Perform this exercise for a minute per foot.

Exercise 4: Toe Taps

Toe taps work the muscles around the ankles and feet, which ultimately helps in better circulation in these areas. This exercise is easy to perform and requires no equipment.

Here’s how to perform toe taps:.

Sit on the edge of a chair or a couch.
Rest your feet flat on the ground.
Raise your toes as high as possible without lifting your heels off the ground.
Then, lower your toes as low as possible without touching the floor.
Repeat this process for 20 to 30 times.

Exercise 5: Seated Leg Crossovers

Seated leg crossovers are very useful in alleviating the symptoms of thrombosis, improving blood flow to the legs, and reducing swelling in the lower extremities.

Here’s how to perform seated leg crossovers:.

Sit on a chair with both feet flat on the floor
Put your right ankle over your left knee in a crossing position.
Hold for a moment, then release and repeat with your left ankle over your right knee.
Repeat the exercise several times with each foot.

Exercise 6: Lunges

Lunges are a great way to work out the quadriceps, hamstrings and glutes. They are highly effective in improving blood flow in the legs and maintaining strong and healthy muscles.

Here’s how to perform lunges:.

Stand straight up with your feet shoulder-width apart.
Step forward with your right foot and lower your body until your right thigh is parallel to the ground and your right knee is perpendicular to your ankle.
Hold for a moment, then return to the starting position.
Repeat the process with your left leg.
Perform three sets of 10-15 reps.

Exercise 7: Calf Stretches

Calf stretches are great to lengthen tight muscles and promote better circulation to your legs. They’re both easy to do and require no equipment.

Here’s how to perform calf stretches:.

Stand a few feet away from a wall with your hands planted firmly against the wall.
Step your right foot back while keeping it flat on the ground. Keep your left leg bent, and slowly lean forward toward the wall.
You should feel a stretch in your right calf.
Hold for a moment, then switch legs and repeat the process.
Perform three sets of 10-15 reps.

Exercise 8: Squats

Squats are a classic exercise that can help improve circulation, flexibility, and balance. They are also very effective in strengthening the quadriceps, hamstrings, and glutes.

Here’s how to perform squats:.

Stand straight up with your feet shoulder-width apart.
Lift your hands up to shoulder level.
Bend your knees and lower your body into a squat position.
Hold for a moment, then return to the starting position.
Perform three sets of 10-15 reps.

Exercise 9: Wall Sits

Wall sits are great for building strength in the quadriceps, hamstrings, and calves. As a static exercise, they are also good in improving endurance and balance.

Here’s how to perform wall sits:.

Stand with your back against a wall and your feet shoulder-width apart.
Lower your body into a squat position, with your thighs parallel to the ground.
Hold this position for 30-60 seconds, or for as long as you can comfortably manage.
Raise your body back up to the starting position.
Perform 3-5 sets of wall sits.

Exercise 10: Leg Swings

Leg swings engage your lower body muscles and can improve blood flow, flexibility, and range of motion in your hip joint.

Here’s how to perform leg swings:.

Stand about a foot away from a wall, holding the wall with your left hand.
Shift your weight onto your left foot and swing your right leg forward and backward.
After a few swings, switch sides and perform the same movement with your left leg.
Perform 3 sets of 10-15 reps.

The Bottom Line

These easy exercises can help in stimulating blood flow in your legs and reduce the risk of developing circulatory problems resulting from prolonged sitting or inactivity.

Always consult your physician before starting any new exercise routine especially if you have a medical condition that affects your legs. With consistency and patience, these exercises can go a long way in supporting and strengthening your legs.