Circulation Boosters That Take 5 Minutes
Simple routines that support daily energy and blood flow.
Small bursts done often beat long sessions you never do. Rotate the boosters below through your day—morning, mid-day, and late afternoon—and you’ll feel the difference.
Stairs or Brisk Walk (2–4 min)
Climb stairs or power-walk a loop. Increases nitric oxide and warms up the lower body.
- Bonus: nose breathing only.
- Frequency: every 60–90 minutes of desk time.
Mobility Mini-Flow (3 min)
10 hip hinges → 10 air squats → 10 calf raises → 5 thoracic rotations/side.
- Keep it easy and smooth, not a workout.
4-6 Breathing (3–5 min)
Inhale 4 seconds, exhale 6 seconds through the nose. Promotes parasympathetic tone and vasodilation.
Nutrition that helps circulation
- Beets & greens: nitrates → nitric oxide (NO).
- Citrus & pomegranate: polyphenols that support endothelial function.
- Hydration + minerals: steady flow needs fluids and electrolytes.
- Olive oil & cocoa (70%+): polyphenols with circulatory benefits.
Want a 1-day circulation starter you can repeat?