High blood pressure is one in three in a country like America but not less in our country. There are no accurate statistics, but it is difficult to quantify the number of patients with high blood pressure. High blood pressure increases the risk of heart disease and stroke. Exercise and healthy eating are important ways to prevent high blood pressure. Even if you have high blood pressure, exercise can increase the effectiveness of high blood pressure medication.
In a report published on a health website, the cardiologist says, “Exercise is a best way to reduce your high blood pressure which is not dependent on medicine or medication. Every physically fit person suffering from this problem is advised to do physical work. ”
Here are 6 exercises you can try to get started with:
1. Walking fast:
Walking is the easiest form of exercise, once your hypertension is detected, you can start walking. This is one of the most recommended exercises for controlling blood pressure levels, especially for 50-60 year olds. Brisk walking is a medium-intensity aerobic exercise where large muscles are used and enough energy is expended to lose weight. A daily dose of 30 minutes of brisk walking is the best way to control BP levels. Once you have a certain level of stamina, you can add jogging to your weekly routine.
2. Swimming:
Another exercise that uses large muscles and burns enough calories is swimming. Also, swimming is good for relaxation and de-stressing if you have hypertension. This works wonders especially in the elderly, who complain of pain in the knee joint during other exercises like walking or jogging. Not only does it improve vascular function, it also keeps the body cool, which can fluctuate during exercise.
3. Daily household works:
If you find it difficult to find time to enroll yourself in a fitness program, you can make aerobic activities (activities) in your daily schedule and turn them into your exercise routine. You can climb the stairs to your office or your home without using the elevator. Climbing stairs increases cardiac output and improves blood flow through blood vessels. In addition, some household chores, such as cleaning and gardening, contribute to physical activity, which can help you manage high blood pressure.
4. Cardio Dance Workouts:
If you love dance and music is the inspiration for your practice, then you must try the new age fitness dance program. Zumba, a dance practice program, has shown remarkable results in people with high blood pressure in a wide age group (25 to 55 years old). The program includes moderate to high-intensity aerobic activity (activities) and aims to increase cardiovascular endurance, vitality, and overall fitness.
5. Resistance training:
It is a common misconception that people with high blood pressure should avoid practice accounting or strength training programs. Although any exercise increases your heart rate and blood pressure, in the long run it helps to improve heart health and blood pressure. Studies have shown that people with high blood pressure have a 4-5 mm Hg reduction in blood pressure. Thus, with proper guidance, joining a training program such as Pilates or High-Intensity Interval Training (HIIT) to reduce blood pressure would be extremely beneficial.
6. Yoga:
In some studies, the practice of yoga has been shown to reduce high blood pressure. The goal of various yoga poses, including breathing exercises, is to improve flexibility, balance and strength. Certain yoga poses improve blood circulation and respiration. The practice of yoga and meditation has also been shown to have a significant effect on reducing stress levels, which are considered to be one of the major causes of high blood pressure.
Disclaimer: This report is for informational purposes only, and is not related to any medicine or treatment. Consult your doctor for detailed information.
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