Circulation is one of the most vital functions in the body. It ensures oxygen and nutrients are carried to tissues while removing waste products. The level of activity we choose during the day has a direct influence on how well blood circulates. Two common forms of movement are simple walking and short bursts of bodyweight exercises. Both contribute, but to different degrees.

Walking and Circulation

Walking provides steady, rhythmic contractions of the leg muscles. Each step activates the calf muscles, often called the “second heart,” which help pump blood back upward to the heart. Studies suggest that even light walking can improve circulation by about 15 to 20 percent compared to being sedentary. The increase comes from enhanced blood flow in the legs, better venous return, and a small rise in heart rate.

If a person gets up a few times during the day and walks for two or three minutes, the benefit is modest but still meaningful. It interrupts sedentary time, keeps joints moving, and reduces stagnation in the blood vessels. The effect, however, is relatively mild and short-lived unless repeated consistently.

Random Bodyweight Exercise and Circulation

Bodyweight exercises such as squats, push-ups, lunges, or planks create more intense contractions in multiple muscle groups. Unlike walking, they often recruit both upper and lower body muscles, demand stronger effort, and temporarily raise the heart rate more sharply. This results in a more pronounced boost in circulation.

On average, frequent short bursts of bodyweight activity can raise circulation levels by 25 to 35 percent above resting baseline. The variety of muscle engagement and the quick elevation in blood pressure cause the heart to pump harder, sending more blood per beat through the arteries. The improved vascular response lingers longer than a short walk, and when repeated throughout the day, it can create a cumulative effect similar to a light workout session.

Comparing the Levels

If we assign a relative score to each type of movement:

• Getting up and walking a bit: about 20 percent circulation boost compared to sitting still.
• Frequently and randomly doing bodyweight exercise: about 30 percent circulation boost compared to sitting still.

While both options break up sedentary time and benefit vascular health, bodyweight exercise consistently provides a higher peak in circulation. Walking remains highly accessible and easier to sustain, but incorporating even short bursts of squats or push-ups can elevate circulation more effectively.

Conclusion

Movement of any kind is valuable for circulation. Walking offers a steady and reliable boost, but random bouts of bodyweight exercise generate stronger contractions and a more powerful increase in blood flow. For overall vascular health, a blend of both strategies—light walking breaks paired with quick strength movements—creates the most balanced approach.