Your circulatory system nourishes and maintains every cell in your body. During winter, low temperatures cause blood vessels to narrow and to compensate, your heart has to pump faster. Sometimes, it makes people feel like their body's systems - e.g. the immune system - are not up to scratch. Being aware of and maintaining good circulation helps combat these ills and to ease the pressure on your heart during the cold months. It also comes with healthier blood, a strong heart to pump blood to extremities like toes and fingers, normal blood pressure and unclogged blood cells. 

Here are some tips to boost circulation for your overall health and wellbeing during these dark and cold wintery weeks:

1. Drink Tea

White, black, ginger and green tea are chock-full of antioxidants such as flavonoids and polyphenols. Antioxidants help the flow of blood and help the circulatory system do its job. Ginger is also a natural anti-inflammatory and when paired with Tumeric can make a beautiful tea. Try this recipe for a homemade delicious brew. 

Photo by  Nik MacMillan  on  Unsplash

Photo by Nik MacMillan on Unsplash

2. Ginger + Chilli

Ginger can also aid your circulatory system, and by adding it to drinks and meals it is an easy way to give your blood flow a helping hand. Ginger contains zinc, magnesium and chromium which are all responsible for maintaining healthy blood flow. Capsacain is the substance that gives chilli its ability to fire up the body (and mouth!). It stimulates receptors in the gut that in turn stimulate circulation to the hands, feet and head. Note: You don't need to have too much to give your food that warming effect! 

3. Stand up at your desk

A few times a day, try and stand up or go for a walk during work - or even better get a stand up desk! Ladies: try not to cross your legs when sitting. It's not only bad for your posture and hips, it can effect circulation to your feet and toes. If you can, try and do some gentle hip stretches throughout the day - hips act as a bowl for good posture and thus, good circulation and a clear mind. 

Photo by  rawpixel  on  Unsplash

Photo by rawpixel on Unsplash

4. Yoga

Yoga is amazing for circulation as you are moving every muscle and every joint in every direction, opening up the systems in your body. If your heating breaks in Winter, you can always warm up in a heated yoga studio! There are a few specific yoga poses which you can do at home that have direct benefits for circulation, try: 'Fountain of Youth or Legs up the Wall', 'Downward Dog' and 'Childs Pose

Photo by  Lena Bell  on  Unsplash

Photo by Lena Bell on Unsplash

5. Work Out!

The best way to promote blood flow in the body is to move it! Get that heart pumping and move your body in a way that you enjoy. That might be swimming, dancing, yoga or boxing - whatever makes you smile and want to move is the best way to boost your circulation. 


During these dark and cold winter months, we know that it can be a challenge to find motivation to work out. The saying "summer bodies are made in winter" is true, but more importantly, working out boosts your mood and lowers stress. So what better way to shake off those winter blues than by punching some bags! 

Our next 6 week challenge starts on 30th June - the 'Rocky Balboa Challenge' - and there are still a few spots left! To secure your place get in touch with Tonia

Tonia Bouzetos