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Can exercise really help your body grow new blood vessels?

A review published in 2023 in the European Journal of Applied Physiology highlights a fascinating connection between physical activity and vascular health. It shows that regular exercise—particularly aerobic or endurance-based training—can stimulate the growth of new blood vessels in muscle tissue. This process, known as angiogenesis, enhances oxygen delivery, supports muscle performance, and may contribute to healthier aging.

According to the review, researchers describe exercise as a powerful stimulus that activates a network of signals within muscle tissue. These signals help regulate angiogenesis by triggering both physical and chemical changes—shaping how blood vessels grow, deliver oxygen, and support muscle adaptation over time. This response plays a key role not only in fitness and performance, but also in long-term cardiovascular and metabolic health.

What the Study Found

Here’s what the researchers focused on:

• Exercise helps grow new blood vessels in your muscles. As your muscles work harder during physical activity, they need more oxygen. Exercise increases the number of tiny blood vessels called capillaries—these help deliver oxygen and nutrients to muscle cells more efficiently, especially during movement.

• More capillaries support overall health. Better capillarization in muscle is linked to improved heart and metabolic health—including better blood sugar control, more efficient oxygen use, and greater resistance to fatigue.

• Your body sends both physical and chemical signals to trigger vessel growth.
  As you move, your muscles stretch, contract, and blood flow to the area increases. These changes, along with signals like VEGF, a chemical signal released by muscle cells, help trigger new blood vessel growth.

• Age and Sex Influence the Response—Not the Benefit. While aging may reduce the response, regular exercise still promotes angiogenesis in older adults. Some sex-related differences likely linked to hormone levels have been observed, but the benefits are seen across all genders.

Why This Matters

This review shows that moving your body can literally reshape how your blood vessels grow and function.

That matters because better blood flow can:

• Support heart and muscle health

• Improve glucose uptake and insulin sensitivity

• Help prevent chronic conditions like diabetes and cardiovascular disease

• Boost stamina and energy, especially with aging

And the best part? These benefits can start with just a few weeks of consistent exercise.

Want a practical place to start?

Download our free guide featuring three simple exercises that get your blood flowing—and may help support healthy circulation from the inside out.

Stay connected with us to receive the latest on evidence-based research, advancements in healthcare, and practical tips.

Best wishes,
- The Angiogenesis Foundation

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