Cold hands and feet? Try these exercises to boost circulation

Cold hands and feet are especially common in winter. You might notice it if you’re spending long hours working outside in the cold or sitting at your desk for extended periods - either way, your circulation plays a big role. The good news is that there are plenty of simple exercises that can help improve your circulation, get your blood flowing, and warm you up from the inside out. 

But before we dive into the exercises, let’s first explain what poor circulation is and highlight the symptoms to watch for. 

What is poor circulation? 

Poor circulation happens when blood flow isn’t sufficient to deliver oxygen and nutrients throughout your body. While it’s quite common and not always cause for concern, it can sometimes point to underlying health issues such as blood clots, diabetes, or heart problems. If you notice persistent symptoms or worsening circulation, consult your doctor. 

What are the symptoms of poor circulation?

Some of the most common symptoms include: 

• Cold hands and feet Numbness or tingling (pins and needles)
• Swelling in extremities
• Fatigue or muscle cramps Skin discoloration (bluish or pale skin)
• Exercises to improve circulation in winter

the following exercises can help with poor circulation from the comfort of your own home. The key message is to keep moving - short walks, tidying the house, cooking, and cleaning all help too, as long as your body isn’t just sitting still. 

Ankle circles

Lift one foot off the floor and rotate your ankle 10 times each way. repeat on both feet.

Hand squeezes

Make a gentle fist, hold for a few seconds, then release. Repeat 10–15 times to improve hand circulation. 

Calf raises

Stand tall, rise onto your toes, then lower slowly. Repeat 15 times to strengthen calves and stimulate blood flow. 

Marching on the spot

Lift your knees alternately for 1–2 minutes. Perfect for a quick warm-up if you’ve been sitting. 

Shoulder shrugs

Raise your shoulders toward your ears and relax. Repeat 10 times to loosen tension and promote upper-body circulation. 

Summary 

A few minutes of movement every hour, dressing warmly, and staying hydrated can all help keep your circulation healthy. These exercises are simple, effective, and easy to do anywhere, but if you notice persistent symptoms or worsening circulation, consult your doctor, as it could indicate a more serious issue. 

If you want advice on which exercises can help you improve blood flow, a one-to-one session with a physiotherapist can really help. They’ll assess your symptoms and create an exercise plan tailored just for you. Get in touch or book a session at a clinic near you.