Poor circulation and aging are two of the most common risk factors for toenail fungus and foot related ailments. There is nothing you can do about your age. But there are exercises you can incorporate into your daily life which reduce the effects of aging. This will greatly improve blood circulation to your feet as well as your entire body.
1. Walking
One of the easiest exercises to prevent toenail fungus is walking. If you lead a fairly sedentary lifestyle, you can begin by simply choosing options that require you to walk more than normal. Try taking the stairs instead of an elevator or parking further away from the store or mall.
Consider walking with your partner or taking your dog for an evening constitutional. By adding more steps to your day, you will open up the pelvic muscles and allow more blood to naturally flow to your legs and feet.
2. Calf Raises
Once you finish your walk, you will then want an exercise, which will force the blood from your pelvic region down into your feet. Calf raises stretch the calf muscles in the back of the leg, opening up the blood vessels to receive more oxygen. Stand against a wall with your feet slightly apart. Lift yourself up on your tiptoes and hold that position for 10 seconds. Lower yourself and repeat several times.
3. Foot Circles
Foot circles allow you to specifically target the circulation in your feet. This is a simple exercise to add to any routine. Begin by sitting in a stable chair with your feet firmly on the ground. Raise your right foot perpendicular to the ground. If you cannot raise your leg this high, raise it as high as you can and work to perpendicular. Rotate your foot clockwise 10 times, then counterclockwise 10 times. Repeat with the left leg. For best result consider doing this exercise as part of both your morning and evening routines.
4. Ankle Pumps
Another good exercise to incorporate into your morning and evening routine is the ankle pump. You can actually do this exercise while you’re laying in bed. Lie on your back with your knees slightly bent. You may want your feet to hang over the side if it is more comfortable. Then pump your ankles back and forth. Do this between 10 to 20 times for each session. This will focus the blood directly to your feet and greatly improve your circulation.
5. Swimming
Swimming improves circulation to the entire body, not just the lower extremities. Best of all, this exercise is a favorite among those with back and joint problems. Like walking, swimming opens up the muscles in your pelvic region allowing for increased blood flow to your legs and feet. But, swimming is a no impact sport meaning there are no jarring movements to aggravate previous injuries.
6. Yoga
Yoga focuses on stretching and strengthening the entire body through calm, controlled movements. It provides a wealth of health benefits including stress reduction and lowering blood pressure. You will elongate different muscles in your body while focusing on your breathing technique. This forces the maximum amount of oxygen into your blood system and improves overall circulation. This makes yoga one of the best exercises to prevent toenail fungus.
7. Cycling
Cycling is a great workout for the lower body. It increases your breathing while offering the low impact of swimming. That’s what makes it another favorite among exercises to prevent toenail fungus.
