An exercise recommended by specialists to improve circulation in the legs after the age of 60.

From the age of 60, many people begin to notice something unsettling: cold feet, swollen ankles, burning sensation in the legs, night cramps or even dizziness when walking. What few know is that, behind these symptoms, there is almost always a silent but dangerous problem: poor circulation in the legs.

The blood stops rising forcefully towards the heart, it remains stagnant in the ankles and calves, and little by little it damages tissues, nerves and balance. This not only causes discomfort, but increases the risk of infections, wounds that do not heal and falls.

What many do is walk more. Walking is good, yes, but it is not enough. The real secret is to properly activate the muscles that function as a “natural pump” that pushes blood upwards.

The secret bomb of your legs

Your calves contain what doctors call “the second heart pump.”
Each time these muscles contract, they squeeze the deep veins and force the blood to rise against gravity.

After the age of 60, this pump is weakened by a sedentary lifestyle, age and muscle loss. When that happens:

• Blood stagnates
• Increases swelling
• Less oxygen arrives
• Skin becomes fragile
• Wounds and pain appear

The good news is that it can be reactivated with simple and safe movements.

Exercise 5 – Ankle pump (the awakening of circulation)

This is the first step in activating the flow.

How to do it:

1. Sit in a chair with your feet flat on the floor.
2. Lift your toes without taking off your heels.
3. Then press your toes down and lift your heels.
4. That’s a repetition.

Do 20 to 30 repetitions, 2 or 3 times a day.

This movement wakes up dormant veins and reduces swelling, even if you can’t walk much.

Exercise 4 – Seated leg raises

This movement strengthens the muscles that push blood from your thighs.

How to do it:

1. Siéntate derecho en una silla.
2. Estira una pierna hacia adelante.
3. Sostén 2 segundos.
4. Baja lentamente.

Haz 10 a 15 repeticiones por pierna.

Este ejercicio mejora la velocidad al caminar, reduce rigidez y ayuda a que la sangre no se acumule en los muslos.

Ejercicio 3 – Elevaciones de talones con apoyo

This is one of the most important exercises to prevent falls.

How to do it:

1. Lean gently on a chair or wall.
2. Raise your heels and get on the balls of your feet.
3. Hold up for 2 or 3 seconds.
4. Slowly go down.

Do 10 to 25 repetitions.

This activates the calf pump and improves balance.

Exercise 2 – Standing on one leg

This exercise combines circulation and stability.

How to do it:

1. Lean gently on a table or chair.
2. Lift one foot off the ground.
3. Stand on your other leg for 20 to 30 seconds.
4. Switch sides.

This keeps the muscles contracted for longer, pushing the blood up and training balance.

Exercise 1 – Heel Raise with Pause (Most Powerful)

This is the exercise that specialists consider the most effective for circulation.

How to do it:

1. Stand with support.
2. Elevate your heels.
3. Hold up for 3 to 5 seconds.
4. Slowly go down.

Do 8 to 20 repetitions.

The pause is what makes the difference: it keeps the pump active and expels stagnant blood from your legs.

Tips and recommendations

• Do these exercises every day, even if it’s just 10 minutes
• Breathe normally, don’t hold your breath
• Wear stable shoes or do them barefoot
• If you have dizziness, always lean on it
• If there is severe pain or open wounds, see your doctor

Consistency is more important than intensity.

After 60, circulation no longer depends on walking more, but on activating the right pump. These simple movements can reduce swelling, improve balance, and help you maintain your independence for many years to come. Small exercises, done daily, can make a huge difference.

👉 Follow our page, like 👍, and share this post. Every click can make a difference—perhaps saving your own life or that of a loved one.