Introduction
Hypertension is a condition whereby the force exerted by blood on the walls of the blood vessels constantly rises. It’s referred to as the ‘‘silent killer’’ because it may not cause any signs and symptoms but its complications include heart diseases, stroke and kidney damage. Even though, there are drugs that can be prescribed for use in the control of blood pressure, physical exercises are also essential in reducing and maintaining the right blood pressure. Here in this article, we will highlight various basic and useful exercises that you should practice in order to maintain a good blood pressure levels.
Controlling of the blood pressure by making exercise as one of the best activity to do.
Exercise is crucial in managing blood pressure for several reasons:
1. Strengthening the heart:
Exercise also aids in the strengthening of blood vessels and reduced heart rate thereby encouraging normal circulation, no high blood pressure.
2. Weight loss:
One of the problems of obesity involves high blood pressure, which means that by exercising and losing weight, the decreased blood pressure will be attained.
3. Relaxation:
When exercising the body produces chemicals also known endorphins, which are the body natural pain relievers as well as mood enhancers. This in return assists in the reduction of pressure and this may cause stress and in turn high blood pressure.
4. Improved circulation:
Exercise is also known to enhance circulation of blood around the body and can even help reduce high blood pressure since the body will be receive adequate supply of oxygen and nutrient.
The Exer-article reveals the best exercises that can be useful to prevent and naturally lower blood pressure.
Here are some exercises you can incorporate into your routine to help control your blood pressure:
1. Walking
People use the toilet quite often, and walking is a very simple and easy way to control the level of blood pressure. When you walk moderately, at least 30 minutes per day, on most days of the week, this can help reduce your blood pressure. For the first timers, you should walk for shorter hours and then as your body develops endurance, go for the longer and more rigorous ones.
2. Swimming
Swimming is an effective form of exercise through which one can exercise all his muscles without stressing his joints, and will consequently reduce his blood pressure. Actually I recommend it for people with joint problems or arthritis, because it’s very beneficial. It is later recommended that swimming for over 30 minutes in a given week, more especially three to five times a week could go along way in managing your blood pressure.
3. Yoga
Yoga involves special poses, breathing exercises, and relaxation making it to be the best exercise to reduce stress and blood pressure. A study performed to analyze the effects of yoga in lowering blood pressure has revealed that individuals who do yoga daily are likely to record a large drop especially those with high blood pressure. You can try going to a yoga class or do yoga from the video tutorials which are found online to start with.
4. Resistance training
Strength training as also called resistance training involves applying force against an external object or the body weight strength for the required number of sets and repetitions. Strength training exercises are important in terms of maintaining muscles and thereby supporting the heart structures. Besides, to reduce blood pressure resistance training has been known to improve of insulin sensitivity, reduction of body fat as well as increasing the strength of the heart.
5. One cardio exercise that many people nowadays enjoy is high intensity interval training, HIIT.
High-intensity interval training means exercising at a very fast pace and then resting or performing activities that require less energy. HIIT workouts are confirmed to have a reduction effect on patients’ blood pressure, especially for hypertensives. Examples of HIIT exercises include; sprinting for a given duration, doing burpees and climbing mountains for some time. It is always advisable to speak with your doctor before engaging in HIIT as it can be demanding especially for some persons.
More ideas on how to lower blood pressure through exercising
1. Be consistent:
This means engaging at least 30 minutes of exercise at least 5 days in the week for the kind of child that was described in the introduction.
2. Monitor your progress:
Take your blood pressure now and then compare the results to any changes caused by the subsequent exercises described above. They also fatigue quickly and may need to change their workouts to include low intensity low volume or low frequency sessions.
3. Stay hydrated:
Hydrate yourself by taking lots of water before, during, and after exercise to maintain the body fluids.
4. Eat a balanced diet:
Altogether with physical activity one can achieve and maintain normal blood pressure level, eating fruits, vegetables, whole grain products, lean meats, and low-fat dairy products.
5. Consult your healthcare provider:
It is always recommended that before you embark on any new fitness program particularly if you have health complications, you clear with your doctor to confirm the fitness program is safe for you.
Conclusion
Physical activities are effective ways to control increment of high blood pressure levels and the general cardiovascular health. Therefore, when you include some of the above indicated exercises in your daily schedule you will be able to bring down your blood pressure drastically and possibly eliminate any future complications. Just remember, it’s all about the repetition and your doctor always should be consulted before starting any fitness regime. Beginner should start with small portions, and they should be persistent to give the body the right time to accept the new plan.
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