Exercise and Activity Tips for Lowering High Blood Pressure

Blood pressure is now getting common because of busy life schedule. In this modern age, people tends to spend lot of time in the offices. Setting in front of the screen for long hours, lack of any physical activities and junk foods are the main reasons of the high BP. Having high blood pressure and being inactive are closely related, while physical activity can reduce blood pressure. Regular physical activity can give energy and the best way to relieve stress and feel better. Physical activity can raise blood pressure for a short time but soon becomes normal after stopping the activity. Different exercises have different effects on body.

Regular Exercise:

Regular physical exercise makes heart strong that can pump blood energetically with less effort. This is because less work of heat for pumping decrease force on arteries thus can lower the blood pressure. If blood pressure is already at normal level (120/80 mm Hg) exercise prevent from raising it with age. Exercise also helps to maintain weight which is best way to control blood pressure also. urgent care

Aerobic exercise:

Aerobic exercise is good for heart and lower blood pressure. Any physical activity or exercise that increases heart beat and breathing can effectively lower the blood pressure and are thought out aerobic. These are rhythmical and repetitive. They benefit large muscles of body such as in legs, arms and shoulders. Activities include;

  • Walking
  • Jogging
  • Bicycling
  • Jumping rope
  • Skating
  • Swimming
  • Dancing
  • Tennis or basket ball
  • Gardening
  • Mowing lawn

Brisk walk:

First of all for lowering blood pressure the easy exercise is walking.  As a moderate exercise fast walk is good so that it can increase heart beat. Hill climbing and stairs also increase heart rate. Flat and flexible shoes are good for walk.

For lowering blood pressure being active the best and easy thing you can do.

Resistance training:

is any exercise that makes the muscles to work against force that resists body movement.  Resistance training can be performed using exercise bands, weight machines, abdominal crunches and free weights. See doctor before starting.

Benefits:

  • Build muscle tone and strength
  • Help to lower slightly high blood pressure
  • Boost metabolic rate and maintain body weight( indirectly control blood pressure

Swimming:

Another lifelong and important exercise is swimming.  If you do not like heat they try to swim. Swimming can help to;

  • Lower blood pressure
  • Improve pulse rate

Cycling:

Like swimming cycling can help for lowering blood pressure and maintain cardiovascular health. When rider peddles the leg then veins are compressed, muscles move up and down and blood is pumped to heart.

Mini workouts:

In busy days to save time you can do mini workout at different places. In order to complete a daily 30 minutes of exercise you can do 3 mini workouts.  Mini workout options are;

  • Jogging in place
  • Dance
  • Vacuuming house
  • Calisthenics( exercise for body fitness & grace)

Warming up & cooling down:

According to American heart association warming up before and cooling down after exercise is essential for people with high blood pressure. This increase and decrease heart rate slowly. A walk of 10 minutes is enough for warming up before and cooling down after exercise.

Safety tips:

When exercise starts hurting then stop doing also you may feel dizziness, severe breath shortening and pain in chest, throat and arms. Then stop doing exercise. Be slow in hot and humid days.

Activities not good for blood pressure:

  • weight lifting
  • sprinting
  • skydiving
  • squash

Ask doctor before starting any of these activities.

Hence for lowering blood pressure exercise is the easy, free and healthy way. nearest urgent care

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