This is the best exercise to boost circulation in 30 seconds, top vascular surgeon says so

Fitness benefits of calf raise exercises: This exercise is perfect for desk workers, seniors, and anyone who sits for long periods. The vascular surgeon recommended doing it 3–4 times daily for best results (Image: Canva)

For the body to function properly, it needs adequate blood flow. There are about 60,000 miles of blood vessels that work along with the heart to transport blood throughout the body. But when circulation is poor, it implies that not all of the body’s cells are receiving enough oxygen and nutrients.

While there are several ways to improve circulation, Dr Shubham Vatsya, a vascular surgeon, recommended one simple exercise that can boost your blood flow in just 30 seconds. For those experiencing cold hands or feet, leg numbness or tingling, symptoms of poor circulation, and tired or heavy legs, this simple technique can provide relief.

“Many people tell me, ‘Doctor, my legs feel heavy and tired by the end of the day.’ The cause may range from weak muscles to poor circulation,” Dr Vatsya said in his new video on Instagram. However, there’s one simple method he teaches his patients: calf raises.

Also read | Best exercises: Here's how even 5-minute walks daily can control your blood pressure and blood sugar, improve circulation

View this post on Instagram

A post shared by Dr Sumit Kapadia (@drsumitkapadia)

Best exercises: How to do calf raises?

Dr Vatsya said, “Do calf raisesby rising on your toes about 20 times, and you will see a difference. The calf muscles are your body’s natural pump, and when they contract, they push the blood back towards the heart.” However, if you sit for long hours, he recommended another alternative: ankle pumps (soleus pushups). “Just keep moving your feet up and down like you’re pressing a pedal.”

This exercise is perfect for desk workers, seniors, and anyone who sits for long periods. The vascular surgeon recommended doing it 3–4 times daily for best results.

Also read | 4 drinks that can naturally help prevent plaque build up and improve blood circulation

Fitness benefits of calf raises and soleus pushups

It’s not just Dr Vatsya who suggests calf raises are great for improving circulation. French biochemist Jessie Inchauspé, known as Glucose Goddess on Instagram, also recommended them in one of her posts for their positive impact on blood sugar levels, especially after meals.

She cited a study in which participants were asked to do calf pushups or raises for five hours and found that it reduced post-meal glucose spikes by 52 percent and lowered excess insulin levels by 60 percent. While she said it need not be done for five hours, even 10 minutes can be highly effective.

FAQs on Benefits of Calf Raises

Calf raises help improve blood circulation by contracting the calf muscles, which push blood back towards the heart, reducing symptoms like cold extremities and tired legs.

For best results, perform calf raises 3-4 times daily, especially if you sit for long periods.

Yes, performing calf raises can reduce post-meal glucose spikes by 52 percent and lower excess insulin levels by 60%, making them beneficial for blood sugar management.

If you sit for long periods, try ankle pumps (soleus pushups) by moving your feet up and down like pressing a pedal to maintain circulation.

Calf raises are beneficial for desk workers, seniors, and anyone experiencing poor circulation or heavy and tired legs. They help enhance overall blood flow and muscle strength.