Research shows a significant connection between cardiovascular disease and CoVid-19 in terms of mortality and a patient’s survival. Even in cases where there were no symptoms of cardiovascular illness at the time of infection, the majority of individuals who were infected with COVID-19 were found to have some degree of acute heart injury.
Understanding the link between COVID-19 and cardiovascular disease is essential for improving patient management. With this remarkable and constant relation between these two diseases, there is a need to improve blood circulation, especially in this time of new normal setup where everything is in transition.
The easiest and most convenient way of improving blood circulation is through calisthenics exercises. According to a study, strength exercises augment blood flow and help loosen the rectus femoris muscle which is vital in the body’s normal functioning. Calisthenics can be done anytime and everywhere. Using your body with great enthusiasm then you’re all set to jumpstart some calisthenic exercises.
Here are calisthenic exercises you can do to improve your blood circulation.
1. Take a Daily Walk
Walking has several health benefits for all may it be for the young ones or young at heart. Your fitness level is not also a hindrance whether you’re considered an expert or neophyte. It may also aid in the prevention of certain diseases and perhaps the extension of your life.
According to research, walking every day is one of the most efficient low-impact techniques to lose weight and improve body composition. So take a walk ASAP to increase blood flow which is needed to have a healthy heart. Furthermore, proper blood flow is essential for overall wellness. The brain, skin, and other critical organs receive continual nutrient and oxygen delivery through the bloodstream.
2. Stretch, Stretch, and Stretch
A study shows that including regular stretching in your daily routine will surely boost your blood circulation. Stretching will not only enhance our circulatory system, it is also important in the maintenance of the parts of our body that are essential in our daily activities. It impacts our quality of life.
For example, muscles’ flexibility is required to maintain the range of motion in our joints, so stretching keeps them strong, flexible, and healthy. The muscles shorten and tighten without it. The muscles are then weak and unable to fully expand when you want them to work. You run the danger of developing joint soreness, muscle sprains, and other injuries without regular stretching.
Below are the varied stretchings you can easily do at home or in the offices.
Squats
Squat technique that involves using your legs rather than your back will improve your training results and everyday functionality. Squats have the added bonus of being one of the most time-efficient exercises for toning and developing your entire lower body, particularly your backside. Squats can really help protect and improve the function of these and other joints, despite some people’s fears that they might endanger their knees and hips. This is particularly when you are performing it correctly.
To perform a proper squat you must follow these directions. Your feet should be just wider than your hips as you stand. You need to point your toes forward. You can drive your hips back by bending at the knees and ankles, pressing your knees slightly open. Squat so you aren’t sitting in or touching the chair, simply floating over it. As long as you keep your hands in contact with each other, your arms can be bent at the elbows. You can straighten your legs to return to the starting position. Within ten to fifteen repetitions, this can be completed.
Chair Pose
Chair Pose is a standing yoga posture that sculpts the entire body, especially the thighs. It entails sitting back as if about to fall into a chair but keeping the position to allow your muscles to settle and strengthen.
Squat down by bending your knees after exhaling. Bring your weight to the heels of your feet by extending your hips backward and down as if you were going to sit on a chair’s edge. Never squat with your hips lower than your knees for this will make the posture more difficult.
Additionally, you will find it harder to balance by extending your hips lower than your knees. Make sure that the knees are pointed directly forward. Now you are ready to arch the spine by pressing the shoulders down and back. Reach out through the fingertips while relaxing the shoulders down and back. Look at a place on the wall or floor in front of you. This will allow you to have more balance while performing the exercise.
Walking Lunge
Walking lunges are an excellent approach to improving unilateral leg function and strength. This will also build leg hypertrophy. Moreover, it has the capacity to bridge the gap between gym strength training and real-world movement and function. For this simple yet essential exercise, you must step forward with your right leg, landing on your heel. In a lunge position, bend the right knee and lower it parallel to the floor then vice versa using your left-right knee this time. Take a breather for a beat. Repeat the process as many times as you can.
Diaphragmatic Breathing
Numerous advantages of diaphragmatic breathing might have an impact on your entire body. It serves as the foundation for many relaxation and meditation practices that can help you manage your stress levels, blood pressure, and other vital physical functions. This sizable muscle with a dome-like form called the diaphragm is located at the base of the lungs. By focusing on this muscle in your abdomen you will be able to breathe more effectively. Eventually, this will expand your lungs as you consistently perform the diaphragmatic breathing technique. This technique is also known as belly breathing or abdominal breathing.
In performing this breathing exercise you will need to find a comfortable and peaceful area that allows you to have an uninterrupted session. On a level surface or in bed perhaps, lie on your back with your knees bent and your head propped up. To support your legs, place a pillow under your knees. Remember to relax your shoulders, moving them away from your ears. Put one hand right below your ribs and the other on your upper chest. This will enable you to sense the movement of your diaphragm during the process.
Breathe in through your nostrils until you are unable to take in any more air without straining or pushing. Slowly inhale through your nose to cause your stomach to expand. You will notice the expansion since your hand will automatically rise. Keep the hand on your chest as still as you can. Feel the expansion of your stomach and waist sides as the air flows past your nostrils and into your belly. Your chest stays mostly still. As you exhale through pursed lips, tighten your stomach muscles so that your stomach moves in and your hand falls.