Uncontrolled high blood pressure can lead to heart attack, stroke, blindness, and kidney disease. Below we discuss three easy exercises to lower blood pressure.
According to the CDC, high blood pressure (or hypertension) affects nearly half of adults in the United States; about 45% or 108 million.
An article published in the journal of the Brazilian Society of Cardiology found that any exercise reduced blood pressure in the hours after an exercise session. In fact, this was the case regardless of intensity, length, and type of exercise.
Additionally, individuals who were physically active achieved a greater decrease in blood pressure after an exercise session. This means that more active individuals achieve greater blood pressure control over time, versus inactive individuals.
Exercises to Lower Blood Pressure
Types of exercises are widely varied, but they all do the same job, which is to keep you healthy and active. Start with something that is doable for your fitness level and health conditions.
Also, if you like the exercise activity, you’ll be more likely to keep doing it.
1. Walking or Hiking
Taking a brisk walk for 30 minutes a day, five days a week will help keep your blood pressure in check. If it’s hard to get started, begin with 10 minutes a day of walking. Then, slowly increase how long you walk and the speed at which you walk.
Once you’re ready to hike, find nature paths you like. Hiking can decrease your blood pressure by up to 10 points.
2. Weight Training
Believe it or not, weight training can help reduce blood pressure. Strength exercises help with overall fitness, which improves blood pressure over time.
Lifting also helps the body trim down quicker, getting rid of body fat, boosting muscle mass, and increasing metabolic rate. Losing weight, if needed, can also lower high blood pressure.
Swimming helps your body move in a gentler way, which is why it’s perfect for people with lower fitness levels or those who suffer from chronic body pain. It’s also better for adults who are 60 years and older.
Continuous swimming can reduce systolic blood pressure by nine points. It’s also an activity you can do in a group, which can allow for socializing and perhaps make it more enjoyable.
Healthy in the Long Run
High blood pressure can be hard to detect, as symptoms are not as noticeable as other conditions. Knowing what high blood pressure looks like could prove helpful in stopping it before it gets worse.
Exercise is helpful in keeping heart disease at bay. It’s recommended you do moderate exercise for 150 minutes each week or vigorous exercise for 75 minutes a week.
Though, if you need to start somewhere small, just 10 minutes of walking a day is a great place to start.
Furthermore, implementing better habits like eating healthy and taking supplements to improve your heart health can go a long way. HeartBeet Complete is one of the ways you can improve your heart health.
It supports your blood pressure, cholesterol, and energy levels by boosting nitric oxide levels, which dilate your blood vessels for better blood flow and circulation. Try HeartBeet Complete if you want to experience better blood pressure and more.