Not all physical activities have the same impact on venous circulation. Find out which sports will help you and which you should avoid.



Circulatory insufficiency in the legs is a problem affecting millions of adults around the world. Avoiding a sedentary lifestyle is the first step to improving venous return.


Before discussing the most beneficial sports for the health of our legs, it is necessary to distinguish between the two types of blood movement within the body. Arterial circulation, carried by the arteries, is responsible for transporting blood with oxygen from the heart and feeding the muscles of the limbs. It allows us to walk. Venous circulation, on the other hand, is a flow of oxygen-poor blood back to the heart. It is the blood that has already supplied nutrients and seeks oxygen again.


When venous circulation fails, varicose veins and spider veins form. This is when we will be able to notice swelling and tingling after a while when standing or sitting.


Sports to improve circulation

The activities that can most promote the flow of venous return are those that promote the movement of both legs in a constant way and with a medium-long duration:

  • Walking: This is the simplest and least injury-prone activity you can consider doing to improve circulation in your legs. Our body is already designed so that when we walk, the deoxygenated blood returns to the heart. We recommend that you start walking for half an hour to an hour a day. Every step counts, so walk whenever you can while maintaining good posture.
  • Spinning: Spinning classes are offered in many gyms. It is an ideal aerobic sport to activate your legs for about an hour. It is done on an exercise bike and, in addition to the legs, it works the gluteal area a lot. Improve your circulation to the rhythm of the music.
  • Yoga: Another perfect sport to reduce the feeling of tired legs due to venous insufficiency is yoga. There are postures such as the inverted "V", the Viparita Karani, the Sarvangasana, or the tripod pose that strengthen the muscles and boost blood return.
  • Aquagym: One of the most popular activities among the adult population in recent years is aquagym. In summer, circulatory problems are accentuated and exercising the limbs in the water is one of the solutions to take into account. It is suitable for all ages and is highly recommended for burning calories in a fun way. Striding, walking and running, jumping, or doing circles with your feet in the water are some of the most typical exercises to combat venous insufficiency in the legs. Short series can be done for an hour either in a swimming pool or in the sea.
  • Swimming: Many muscles are activated through swimming. The constant movement of the legs improves venous circulation. Practised in a nearly horizontal position, it facilitates blood pumping to the heart. The cold water also benefits the functioning of the valves in the vein walls. Swimming also improves flexibility and supports the respiratory system.


After sport

During exercise and once you have finished your training session, it is essential to drink water. Good hydration is key to improving your body's blood circulation. It is also advisable to take a shower with contrasting hot and cold water, wetting your legs properly. Finally, start to try self-massaging the extremities that cause you the most pain. After the shower, you can apply ointment and rub the area to loosen it up.

It is also important to rest your legs after sport. Ideally, you should stretch them and use a cushion to raise them slightly. Create good nutritional habits and encourage meals with foods that can improve circulation.


Sports that are not recommended for the circulation

To avoid damaging venous return, you should avoid sports that cause sudden impacts. Anaerobic sports, which are those that require high intensity over short periods of time, are not recommended. Therefore, the following activities should be avoided if you do not want to suffer more pain:

  • Tennis
  • Padel tennis
  • Basketball
  • Football
  • Horse riding
  • Canoeing