This Quick Routine Can Boost Your Blood Circulation and Longevity

5 min readThe way we see physical fitness changes with time and age. Activities we might have once completed with ease, like placing a suitcase in an overhead bin or carrying several grocery bags inside at once (one trip always!), can suddenly become a strenuous task as we get older.And of course, physical activity plays a large role in our overall longevity. Inactivity, and additional lifestyle factors, can increase our risk of cardiovascular diseases (CVD)—a risk that already grows as we age, per the Preventative Cardiovascular Nurses Association.Our vascular age, which is the age of our arteries, partly determines our lifespan and how prone we are to developing CVD, according to the American Heart Association (AHA). In a recent survey of 276 healthcare professionals, roughly “75 percent acknowledged the association between vascular aging and overall CVD risk,” while more than “90 percent believe that vascular aging can be modified” through preventive lifestyle changes, like diet and physical activity.Traditional treatments for CVD range from medication, to invasive catheters or open-heart surgery, depending on the condition. But there is also evidence that physical activity and aerobic fitness improving blood circulation, according to Carl J. Lavie Jr,, MD, Professor of Medicine, Medical Director of Cardiac Rehabilitation and Prevention, and Director of the Exercise Laboratories at the John Ochsner Heart and Vascular Institute.If you don’t have time for a traditional workout, the good news is that stretching can be a small addition to work into your routine for vascular health and age. The practice has also proven to improve overall flexibility and decrease muscle injuries, Dr. Lavie says.We spoke with experts about which moves to consider trying each day. Here is what they had to say.Meet the experts: Carl J. Lavie Jr,, MD Professor of Medicine, Medical Director of Cardiac Rehabilitation and Prevention, and Director of the Exercise Laboratories at the John Ochsner Heart and Vascular Institute. Ariana Rabinovitch, CSCS, FST, co-founder of New York Stretch, certified stretch specialist, and founder of Yoga Research and Beyond. Jasmine Huynh, DPT, clinical director of MOCEAN Physical Therapy.Daily Stretches for Blood FlowRegular physical activity is recommended for overall wellbeing and to prevent CVD, but it’s not a replacement for the traditional treatment methods someone with a heart condition might receive from their doctor, says Ariana Rabinovitch, CSCS, FST, co-founder of New York Stretch, certified stretch specialist, and founder of Yoga Research and Beyond.Still, adding some stretching and flexibility to your morning can be a good supplement, Rabinovitch says. A 2020 study from the International Journal of Environmental Research and Public Health that assesses stretching for arterial stiffness—a risk factor for CVD—in older adults. “It's not enough to tell people that this will fix their cardiovascular issues—but it supports the idea of stretching for your overall wellness, including your cardiovascular health.”There are different stretches that Rabinovitch walks her clients through as a stretch specialist. Here is one routine that she says you can do every morning to promote blood flow and mobility.Supine TwistWhy it Rocks: Rabinovitch says taking five to ten minutes to do the supine twist can help spine mobility, especially in older adults. “Flexing, extending, rotating—they lose a lot of those abilities,” she says. This stretch helps you to open up, like a book, and aids with circulation first thing in the morning. The key, she says, is to focus on lengthening your inhales and exhales.How to:Lay on your one side with your knees together and bent, and your arms extended in front of you. Keep your hands together.Slowly open the top arm all the way out to the opposite side, letting your head turn too. Then slowly close the top arm, bringing the hands together again. Repeat this motion five to six times.Switch sides and repeat this movement. Ankle CirclesWhy it Rocks: “We're definitely more stiff in the morning when we wake up. So the chances of you being able to do a straight leg up in the air are really unlikely,” Rabinovitch says. But trying out ankle circles can help counter that a.m. stiffness.How to:Lay down with both knees bent.Raise one leg, either straightened or with the knee still bent—depending on your level of comfortability. Slowly circle the foot three times in a clockwise motion.Then repeat the movement three times in a counterclockwise motion.Switch legs and repeat this movement. Neck StretchWhy it Rocks: “I see people—older people—lose the ability to do simple things, like tilting the head to the side and being able to look behind them without turning their whole body,” Rabinovitch says. This neck stretch is a three-part exercise that can help improve your neck range of motion.How to:PART 1From a seated or standing position, move the neck slowly in a circular clockwise motion.Repeat this movement three times, then switch to a counterclockwise motion.Return the head to neutral position. PART 2Slowly tilt the right ear to the right shoulder and hold for 30 seconds.Release back to neutral, then repeat this movement with the left ear and left shoulder. Repeat the exercise on each side, once more. Return the head to neutral position.PART 3Keeping the body and shoulders facing forward, slowly turn the head to the right. Look over your shoulder and behind you. Hold for 20 seconds.Return to neutral position. Then, slowly turn the head to the left and repeat this movement on the left side.Repeat this movement on each side, two or three more times. Rabinovitch says that these types of stretches—especially for older adults—also help improve proprioception, or bodily awareness. You become aware of tension in the body, focus on slowing things down, and pay attention to the motion and any pain that may come with movement in the process.Stretching, she says, does not have to be painful to be effective—especially for those who may have pre-existing conditions like CVD.And consistency is the path to longevity. “Longevity is a huge bucket, and in my world, mobility is my window into it,” Rabinovitch says. “Be consistent so that you are maintaining the ranges of motion in your joints that you need. There's that old cliche—if you don't use it, you lose it. It really applies here.”The Bottom Line: Stretching Has Endless BenefitsWhether your goal is flexibility, balance and strength, overall longevity, or simply being able to reach something high up in the kitchen cabinet, incorporating stretching into your routine can be beneficial. Consulting your doctor or care team first is a safe approach.Jasmine Huynh, DPT, clinical director of MOCEAN Physical Therapy, often works with older patients with cardiovascular conditions. In addition to consulting their doctor, the patients may also undergo preventive and respiratory care exercises with a physical therapist, using approaches like muscle tension releases and breath training.Working with a physical therapist can help with figuring out the right stretches and exercises for your condition, especially for those who are unsure where to start and do not want to risk injury.“We want to always work with whatever makes sense for them in their day-to-day life,” Huynh says. “Whether they're sitting at a desk, or they're actually being active and playing sports.”Everyone has a different starting place and end goal in mind when it comes to physical activity. And adding a few quick daily stretches into your routine can help get your blood flowing and body moving towards a longer and healthier life.Find the Perfect Women’s Health Training Program for YouJustin SteeleRona Ahdout//Hearst OwnedNia Watson is an editorial intern at Women’s Health. She completed her Master of Fine Arts degree in Journalism at New York University. She has written about chronic reproductive health conditions like endometriosis and nutrition for Rewire News Group and The 19th News, as well as about the food and beverage industry in NYC for AmNewYork. She loves starting her morning with yoga and coffee; and when she’s not writing, she enjoys wandering around Central Park.