As we age, our bodies go through many changes, and one of the systems most sensitive to these changes is the circulatory system.
After age 70, blood vessels lose elasticity, blood flow slows down, and even small oversights can lead to serious consequences.
However, there’s one common mistake that many older adults unknowingly make every day—and it’s seriously harming their circulation: prolonged sitting. Spending too much time seated and not moving enough can be just as damaging as poor nutrition or even smoking. Below, we break down the habits that harm circulation and what you can do to reverse them.
Common Mistakes That Wreck Circulation After Age 70
Sitting or lying down for long periods
Physical inactivity reduces blood circulation, especially in the legs. This can lead to swelling, varicose veins, and in more serious cases, deep vein thrombosis.
Not staying properly hydrated
Many older adults feel less thirsty, but that doesn’t mean their bodies need less water. Dehydration thickens the blood, making it harder to circulate and increasing the risk of blood clots.
Wearing tight clothing
Pants, socks, or belts that are too tight can compress veins—especially in the legs and abdomen—reducing healthy blood flow.
Not monitoring blood pressure
High blood pressure is a silent but dangerous threat. If left unchecked, it can damage blood vessels and severely impact the circulatory system.
Poor intake of antioxidants
A diet low in fruits, vegetables, and healthy fats can increase inflammation and lead to stiffening of the arteries.
Not moving your feet or legs while sitting
Even when seated, it’s important to make small circular movements with your feet or stretch your legs periodically to keep blood flowing.
Signs Your Circulation May Be Compromised
• Tingling or numbness in hands or feet
• Swelling in ankles or legs
• Frequently cold hands or feet
• Nighttime leg cramps
• Unexplained fatigue
• Wounds that are slow to heal
• Paying attention to these symptoms can help you act before the problem becomes more serious.
Tips to Improve Circulation After 70
Walk at least 30 minutes a day
A gentle but consistent walk keeps your circulatory system active and strengthens your veins.
Elevate your legs during rest
Raising your legs for 15–20 minutes a day helps blood flow more easily back to the heart.
Do gentle stretching exercises
Move your ankles, knees, arms, and neck regularly to prevent stiffness and improve venous return.
Drink water even if you’re not thirsty
Always keep a glass of water nearby. Staying hydrated helps keep your blood flowing smoothly.
Massage your legs and feet
Apply gentle, upward circular motions to stimulate circulation in the lower limbs.
Wear compression stockings if prescribed
These can help reduce swelling and improve blood flow, especially in the legs.
Cut back on salt and saturated fats
These contribute to fluid retention and clogged arteries.
Taking care of your circulation after age 70 not only improves quality of life but also helps prevent serious complications like heart attacks, strokes, or even amputations. By being aware of these common mistakes and making small daily changes, you can make a big difference in your overall health.