Which are best exercises for high blood pressure?

Many people globally suffer with high blood pressure also known as hypertension. If it is left untreated, it might result in serious side effects like kidney issues, heart disease, and even stroke. Although medicine is an important element of managing hypertension. Lifestyle changes, especially regular exercise, can also play a major role in controlling the condition. We cover the basics, advantages, and methods of including the best exercises for high blood pressure in this post.

What is High blood pressure or Hypertension?

Knowing the basics of high blood pressure or hypertension is important before beginning any workout routine. The force of blood against the artery walls as it flows through your body is measured by blood pressure. Systolic pressure, or the force produced by your heart beating. And diastolic pressure, or force produced by your heart stopping between beats, are two primary factors that affect blood pressure. The normal Blood pressure shouldn’t exceed 120/80 mm Hg. Readings that are regularly higher than this range, however, point to hypertension or high-blood pressure.

The Role of Exercise in Managing high blood pressure or Hypertension:

Getting regular exercise is necessary for controlling high blood pressure. The benefits of exercise are numerous:

• Weight management: 
  Controlling the blood pressure depends on maintaining a healthy weight. Exercise which helps with weight loss or maintenance lowers blood pressure and puts less pressure on the heart,
  
  
• Strengthening the Heart:
  Cardiovascular exercise lower pressure on walls of your arteries. As they strengthen your heart muscle and improve its ability to pump blood.
  
  
• Improving Circulation:
  Increased blood flow from physical exercise keeps plaque from accumulating in arteries, which may worsen hypertension.
  
  
• Stress Reduction:
  Exercise is a natural way to reduce stress because it lowers cortisol levels and eases tension. And high cortisol levels & high level of stress can cause higher blood pressure.
  
  
• Improving Endothelial Function:
  Frequent exercise improves the endothelial cells’ ability to dilate and regulate blood pressure.

Best Exercises for High Blood Pressure

There are some best Exercises for High Blood Pressure which can be done without putting extra load on heart. And those exercises include:

1. Aerobic Exercise:

Aerobic workouts that are, sometimes referred to as cardiovascular or cardio workouts, are very effective in lowering blood pressure. Engaging in these activities increases heart rate and improves cardiovascular health in general. Many effective aerobic workouts consist of:

• Brisk walking:
  Try for doing at least 30 mins of brisk walking regularly.
  
  
• Cycling:
  Cycling is a low-impact workout that has great cardiovascular benefits whether it is done outside or indoors.
  
  
• Swimming:
  Swimming is the perfect exercise for people with hypertension since it is easy on joints and provides full-body exercise.
  
  
• Running or Jogging:
  If your fitness level allows you, then jogging or running is an effective way for lowering the blood pressure.

2. Strength Training:

Strength training help to increase muscle mass, improve the metabolism and helps with management of weight. It should be mandatory part of every type of fitness plan. Strength training exercises have also been shown to lower blood pressure. Pay attention to workouts that target the major muscle groups, such as:

• Weightlifting:
  Exercises like lunges, squats, and chest presses can be done with dumbbells, barbells, and with resistance bands.
• Bodyweight exercises:

With no special equipment, you can perform push-ups, squats, and planks for excellent bodyweight workouts anywhere.

3. Yoga:
Yoga promotes general well-being by combining physical postures, breathing techniques, and meditation. Several researches & studies have shown that yoga is helpful for lowering the stress and high blood pressure. Include following yoga poses in your practice, like these:

• Savasana (Corpse Pose):

With your arms at your sides and your legs extended with your palms facing up, assume a flat back position. Close the eyes and focus on inhaling slowly and steadily.

• Sukhasana (Easy Pose):
  With your shoulders relaxed and your back straight, take a cross-legged seat. Breathe deeply and slowly while concentrating on relaxing.
  
  
• Viparita Karani (Legs-Up-the-Wall Pose):
  Stretch your legs up a wall such that they form 90-degree angle with your torso as you lie on your back. Close the eyes and inhale deeply.
  
  

4. Mild Martial arts
Mild martial art style like Tai Chi are characterized by deep breathing and flowing & comfortable movements. They improves cardiovascular health, flexibility, and balance, making it a great option for people with high blood pressure. It is simple to study and perform tai chi movements at home or in a classroom environment.

How to include best Exercise for high blood pressure into Your Routine

Exercise helps in lowering the blood pressure. But you have to do them consistently to get most benefit from them. Plan for and daily do 1-1.5 hr of high intensity aerobic exercise. Or a minimum of 150 minutes a week of aerobic activity at a moderate level. Along with it more than 2 days of exercises that build muscle. The following tips can help you fit exercise into your schedule:

Start Slow: 
Start with low-intensity exercises if you’ve never worked out before or if you haven’t been active in a while. And then with time raise your intensity and duration as well.

• Set Realistic Goals:
  Based on your present state of health and fitness, set attainable goals. Acknowledge minor accomplishments along the journey to keep the motivation.
  
  
• Find Activities You Enjoy:
  Select activities that you find enjoyable and engage in it. Find out what makes your mind happy. Whether it’s doing yoga, taking walks in the outdoors, or dancing to your favorite music.
  
  
• Be Consistent:
  Schedule exercise to make it a regular part of your daily routine. And keep them as your priorities and non-negotiable.
  
  
• Listen to Your Body:
  Observe how your body reacts to physical activity. If you feel any kind of pain or discomfort, adjust the exercise or seek advice from a medical practitioner.

Conclusion

Along with decreasing blood pressure, best exercises for high Blood Pressure has many other health advantages. You can strengthen your heart, lower stress levels, and improve your general well-being. By including a range of aerobic, weight training, yoga, and Tai Chi exercises in your program. Don’t forget to speak with your doctor before beginning new fitness regimen, particularly if you have any underlying medical issues. You can manage your blood pressure and lead a healthier, more active life if you are committed to doing so.

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