How to Improve Blood Circulation: 7 Evidence-Based Habits
If you want to improve blood circulation, the most effective tools are not exotic. They are how often you get up from your chair, how you train, and a few daily habits that keep your blood vessels responsive. Research on vascular function gives us a surprisingly clear picture of what helps and by how much.
Below are seven evidence-based habits, the numbers behind them, and where a circulation-focused supplement like PureBloodâ„¢ can fit in once the basics are covered.
Key Takeaways
- Researchers often measure vascular health with flow-mediated dilation (FMD): how well an artery widens when blood flow increases.
- In a 2020 meta-analysis, uninterrupted sitting reduced leg FMD, while breaking up sitting with active movement improved it.
- Aerobic, resistance and combined training all improved FMD in a 2015 meta-analysis of randomized trials.
- Harder aerobic work and more frequent strength sessions were linked to bigger improvements.
- Supplements can complement these habits, not replace them. Check with your doctor first if you take blood thinners.
What Healthy Circulation Actually Means
Your circulatory system moves oxygen and nutrients to every tissue and carries waste away. A big part of how well it works depends on the endothelium, the thin layer of cells lining your blood vessels. Healthy endothelial cells help vessels relax and widen when your tissues need more blood, such as when you start walking or lifting.
Scientists measure this with flow-mediated dilation. They briefly restrict blood flow to a limb with a cuff, release it, and use ultrasound to see how much the artery widens. A higher FMD percentage generally reflects more responsive blood vessels, which is why it shows up in so many of the studies below.
7 Habits to Improve Blood Circulation
1. Break up long periods of sitting
A 2020 meta-analysis by Paterson and colleagues in Sports Medicine pooled 22 trials with 269 participants. Uninterrupted prolonged sitting reduced FMD by about 2.1 percentage points on average. The drop showed up in the legs but not in the arms.
In a smaller set of 9 trials, breaking up sitting with active movement improved leg FMD by about 1.9 percentage points compared with sitting straight through. Simply standing had a trivial effect. Short bouts of aerobic activity, such as walking, and simple resistance moves, such as bodyweight squats or calf raises, each showed moderate effects, although neither was statistically significant on its own, and the authors could not identify one best strategy. The review had no outside funding and the authors reported no conflicts of interest.
The practical version: set a timer and get up to move for a few minutes regularly through the workday.
2. Do regular aerobic exercise
A 2015 systematic review and dose-response meta-analysis by Ashor and colleagues looked at randomized controlled trials lasting at least 4 weeks. Aerobic training improved FMD by about 2.8 percentage points compared with non-exercise control groups. Walking, cycling, rowing and swimming all count.
3. Push the intensity a little
In the same analysis, intensity mattered for aerobic training. A 10% increase in relative intensity, or a 2 MET increase in absolute intensity, was associated with roughly a 1 percentage point greater improvement in FMD. If you are already walking, adding hills or some brisk intervals is an easy way to get more from the same time.
4. Lift weights, and do it often
Resistance training improved FMD by about 2.5 percentage points. For lifting, frequency was the variable that mattered most: more sessions per week were linked to larger improvements, while intensity was not. Combined aerobic and resistance programs improved FMD by about 2.1 percentage points.
5. Use your calf muscles
Your calf muscles act as a pump that helps push blood from your lower legs back toward your heart. On long flights, drives or desk days, stand and walk when you can, and do ankle circles or calf raises when you cannot. Calf raises were one of the simple resistance moves used in some sitting-break studies.
6. Skip tobacco and nicotine
Smoking is one of the most consistently harmful habits for blood vessels. If you smoke or vape, quitting is one of the highest-impact changes you can make for your circulation. Your doctor can help with a plan.
7. Build your plate around whole foods and stay hydrated
A diet built on vegetables, fruit, legumes, fish, nuts and olive oil, with fewer ultra-processed foods, supports overall cardiovascular health. Drinking enough fluid also helps maintain healthy blood volume, especially around training and in hot weather.
The Research at a Glance
−2.1
FMD points, uninterrupted sitting
+1.9
FMD points, active sitting breaks
+2.8
FMD points, aerobic training
| Habit | Average FMD change | Compared with |
|---|---|---|
| Aerobic training | +2.79 points | Non-exercise controls |
| Resistance training | +2.52 points | Non-exercise controls |
| Combined training | +2.07 points | Non-exercise controls |
| Active breaks in sitting | +1.91 points | Uninterrupted sitting |
| Standing breaks only | +0.24 points (trivial) | Uninterrupted sitting |
Training data from Ashor et al. (2015); sitting data from Paterson et al. (2020). Values are weighted mean differences in FMD percentage points.
Where PureBlood Fits
Once movement, training and daily habits are in place, some people add a supplement designed for circulatory support. PureBloodâ„¢ combines three ingredients in a daily serving of 4 capsules taken with a meal:
- Vitamin K2 as K2VITAL® MK-7 (200 mcg), which activates proteins involved in calcium metabolism, including matrix Gla protein in blood vessel walls.
- Citrus Bergamot (2,000 mg), a polyphenol-rich extract from Calabria, Italy, studied for its role in supporting healthy lipid metabolism.
- Nattiase® Nattokinase (10,800 FU), an enzyme from fermented soybeans that supports the body's normal breakdown of fibrin.*
The research on these ingredients is promising but mixed, and much of it comes from small trials. We cover the details in our guides to nattokinase benefits and safety and citrus bergamot research. Think of PureBlood as a complement to the habits above, not a substitute for them.
Circulatory support formula
PureBloodâ„¢
- K2VITAL® Vitamin K2 MK-7, 200 mcg
- Citrus Bergamot from Calabria, Italy, 2,000 mg
- Nattiase® Nattokinase, 10,800 FU (540 mg)
- Non-GMO, vegetarian capsules, no artificial additives
Safety note: Nattokinase may affect how your blood clots, and vitamin K interacts with warfarin. If you take anticoagulant or antiplatelet medication, have a bleeding disorder, have surgery scheduled, or are pregnant or nursing, talk with your doctor before using PureBlood. It contains soy.
Blood Circulation FAQ
What is the fastest way to improve blood circulation?
Move. Getting up from your chair and walking or doing a few calf raises gets blood flowing in your legs right away, and studies of sitting breaks show measurable effects on vascular function within a single day.
Does sitting all day affect circulation?
Research says yes, at least in the short term. In the 2020 meta-analysis, uninterrupted sitting reduced FMD in the legs, while active breaks improved it compared with sitting straight through.
What type of exercise is best for circulation?
Aerobic, resistance and combined training all improved FMD in randomized trials. The best choice is the one you will do consistently. Harder aerobic sessions and more frequent lifting sessions were linked to larger gains.
When should I talk to a doctor about circulation?
See a healthcare provider if you notice leg pain when walking, swelling, numbness, skin color changes or sores that do not go away. Those are worth a professional evaluation rather than a lifestyle fix.
The Bottom Line
The most reliable ways to improve blood circulation are free: break up long stretches of sitting, do aerobic exercise with some intensity, lift weights a few times a week, keep your calves working, avoid tobacco, and eat mostly whole foods. Research on vascular function backs the sitting-break and training habits with real numbers. If you want extra support on top of that foundation, PureBloodâ„¢ combines vitamin K2, citrus bergamot and nattokinase in one daily formula. Just clear it with your doctor first if you take any medication that affects clotting.
Sources: Paterson C, Fryer S, Zieff G, et al. The effects of acute exposure to prolonged sitting, with and without interruption, on vascular function among adults: a meta-analysis. Sports Med. 2020;50(11):1929–1942. Ashor AW, Lara J, Siervo M, et al. Exercise modalities and endothelial function: a systematic review and dose-response meta-analysis of randomized controlled trials. Sports Med. 2015;45(2):279–296.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement.