{"id":18791,"date":"2026-07-03T18:41:44","date_gmt":"2026-07-03T18:41:44","guid":{"rendered":"https:\/\/tastyrecipes.milaf.ma\/?p=18791"},"modified":"2026-07-03T18:41:46","modified_gmt":"2026-07-03T18:41:46","slug":"do-you-notice-discomfort-in-your-legs-3-simple-exercises-and-a-quick-test-to-improve-circulation","status":"publish","type":"post","link":"https:\/\/tastyrecipes.milaf.ma\/index.php\/2026\/07\/03\/do-you-notice-discomfort-in-your-legs-3-simple-exercises-and-a-quick-test-to-improve-circulation\/","title":{"rendered":"Do you notice discomfort in your legs? 3 simple exercises and a quick test to improve circulation."},"content":{"rendered":"<p><span dir=\"auto\">\u00a0simple exercises to improve circulation<\/span><\/p>\n<h3 data-section-id=\"ddy0p5\" data-start=\"1570\" data-end=\"1591\"><span dir=\"auto\">3. Sitting gait<\/span><\/h3>\n<ul data-start=\"1593\" data-end=\"1716\">\n<li data-section-id=\"b2g4cx\" data-start=\"1593\" data-end=\"1626\"><span dir=\"auto\">Sit with your back straight<\/span><\/li>\n<li data-section-id=\"1oj7ocl\" data-start=\"1627\" data-end=\"1682\"><span dir=\"auto\">Lift one knee, then the other (as if marching)<\/span><\/li>\n<li data-section-id=\"1xwchg\" data-start=\"1683\" data-end=\"1716\"><span dir=\"auto\">Do it slowly, without momentum.<\/span><\/li>\n<\/ul>\n<p data-start=\"1718\" data-end=\"1798\"><strong data-start=\"1718\" data-end=\"1731\"><span dir=\"auto\">Duration:<\/span><\/strong><span dir=\"auto\">\u00a0\u00a060 seconds<\/span><br data-start=\"1743\" data-end=\"1746\" \/><strong data-start=\"1746\" data-end=\"1760\"><span dir=\"auto\">Benefit:<\/span><\/strong><span dir=\"auto\"> \u00a0activates circulation in the thighs<\/span><\/p>\n<h3 data-section-id=\"1favpu1\" data-start=\"1805\" data-end=\"1853\"><span dir=\"auto\">2. Leg extension with foot movement<\/span><\/h3>\n<ul data-start=\"1855\" data-end=\"1983\">\n<li data-section-id=\"bgpmzf\" data-start=\"1855\" data-end=\"1891\"><span dir=\"auto\">Stretch one leg forward<\/span><\/li>\n<li data-section-id=\"11h58x4\" data-start=\"1892\" data-end=\"1935\"><span dir=\"auto\">Point your toes (outwards)<\/span><\/li>\n<li data-section-id=\"2f7owd\" data-start=\"1936\" data-end=\"1963\"><span dir=\"auto\">Then bring them towards you<\/span><\/li>\n<li data-section-id=\"ltum91\" data-start=\"1964\" data-end=\"1983\"><span dir=\"auto\">Lower slowly<\/span><\/li>\n<\/ul>\n<p data-start=\"1985\" data-end=\"2018\"><strong data-start=\"1985\" data-end=\"2002\"><span dir=\"auto\">Repetitions:<\/span><\/strong><span dir=\"auto\">\u00a0\u00a010 per leg<\/span><\/p>\n<p data-start=\"2020\" data-end=\"2090\"><strong data-start=\"2020\" data-end=\"2034\"><span dir=\"auto\">Benefit:<\/span><\/strong><span dir=\"auto\">\u00a0\u00a0Activates circulation from the ankle to the thigh<\/span><\/p>\n<div class=\"custom-post-navigation\">\n<p>To continue reading, click Next<\/p>\n<p><span dir=\"auto\">1. Heel raises (the most important)<\/span><\/p>\n<ul data-start=\"2146\" data-end=\"2274\">\n<li data-section-id=\"vc1r35\" data-start=\"2146\" data-end=\"2180\"><span dir=\"auto\">Sitting, with feet supported<\/span><\/li>\n<li data-section-id=\"h6bhjr\" data-start=\"2181\" data-end=\"2234\"><span dir=\"auto\">Lift your heels, leaving your toes on the ground<\/span><\/li>\n<li data-section-id=\"13je5\" data-start=\"2235\" data-end=\"2274\"><span dir=\"auto\">Hold for 2 seconds and lower slowly<\/span><\/li>\n<\/ul>\n<p data-start=\"2276\" data-end=\"2311\"><strong data-start=\"2276\" data-end=\"2311\"><span dir=\"auto\">Do 3 sets of 15 repetitions<\/span><\/strong><\/p>\n<p data-start=\"2313\" data-end=\"2443\"><span dir=\"auto\">This exercise activates the so-called\u00a0\u00a0<\/span><strong data-start=\"2346\" data-end=\"2367\"><span dir=\"auto\">\u201csecond heart<\/span><\/strong><span dir=\"auto\">\u00a0,\u201d which are the calves, responsible for pumping blood upwards.<\/span><\/p>\n<h2 data-section-id=\"1jhmv1v\" data-start=\"2450\" data-end=\"2499\"><span dir=\"auto\">3 daily habits that boost results<\/span><\/h2>\n<h3 data-section-id=\"1w7vbgl\" data-start=\"2501\" data-end=\"2532\"><span dir=\"auto\">1. The 20-second rule<\/span><\/h3>\n<p data-start=\"2533\" data-end=\"2616\"><span dir=\"auto\">Every 20\u201330 minutes while sitting, move your feet or raise your heels for 20 seconds.<\/span><\/p>\n<h3 data-section-id=\"xcmfjx\" data-start=\"2618\" data-end=\"2663\"><span dir=\"auto\">2. Ankle movements before sleeping<\/span><\/h3>\n<p data-start=\"2664\" data-end=\"2729\"><span dir=\"auto\">Rotate your ankles 10 times in each direction to avoid stiffness.<\/span><\/p>\n<h3 data-section-id=\"gq4s30\" data-start=\"2731\" data-end=\"2755\"><span dir=\"auto\">3. Raise your legs<\/span><\/h3>\n<p data-start=\"2756\" data-end=\"2849\"><span dir=\"auto\">Place a cushion under your legs for 5\u201310 minutes to facilitate blood return.<\/span><\/p>\n<div class=\"custom-post-navigation\">\n<div>\n<p>To continue reading, click Next<\/p>\n<p><span dir=\"auto\">Tips and recommendations<\/span><\/p>\n<ul data-start=\"2887\" data-end=\"3183\">\n<li data-section-id=\"1s1xk07\" data-start=\"2887\" data-end=\"2947\"><span dir=\"auto\">Avoid sitting for long periods without moving<\/span><\/li>\n<li data-section-id=\"1990szz\" data-start=\"2948\" data-end=\"3000\"><span dir=\"auto\">Wear comfortable\u00a0that don\u2019t restrict circulation.<\/span><\/li>\n<li data-section-id=\"134f7zb\" data-start=\"3001\" data-end=\"3057\"><span dir=\"auto\">Stay hydrated to promote blood flow<\/span><\/li>\n<li data-section-id=\"o1k08n\" data-start=\"3058\" data-end=\"3106\"><span dir=\"auto\">Walk daily, even if it\u2019s just for a few minutes.<\/span><\/li>\n<li data-section-id=\"vtr38f\" data-start=\"3107\" data-end=\"3183\"><span dir=\"auto\">If you have any pre-existing medical conditions, consult a doctor before starting.<\/span><\/li>\n<\/ul>\n<p data-start=\"3205\" data-end=\"3430\" data-is-last-node=\"\" data-is-only-node=\"\"><span dir=\"auto\">Circulation in your legs isn\u2019t static:\u00a0\u00a0<\/span><strong data-start=\"3252\" data-end=\"3314\"><span dir=\"auto\">it can improve quickly with small daily movements<\/span><\/strong><span dir=\"auto\">\u00a0. Just a few minutes a day can reduce heaviness and swelling, leaving your legs feeling lighter and more active.<\/span><\/p>\n<div class=\"google-anno-skip google-anno-sc\" tabindex=\"0\" role=\"link\" aria-label=\"Anatomy\" data-google-vignette=\"false\" data-google-interstitial=\"false\">Anatomy<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0simple exercises to improve circulation 3. Sitting gait Sit with your back straight Lift one knee, then the other (as&hellip;<\/p>\n","protected":false},"author":1,"featured_media":18792,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts\/18791","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/comments?post=18791"}],"version-history":[{"count":1,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts\/18791\/revisions"}],"predecessor-version":[{"id":18793,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/posts\/18791\/revisions\/18793"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/media\/18792"}],"wp:attachment":[{"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/media?parent=18791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/categories?post=18791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tastyrecipes.milaf.ma\/index.php\/wp-json\/wp\/v2\/tags?post=18791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}