A sedentary lifestyle is one of the biggest reasons for the increase in hypertension worldwide. High blood pressure is now becoming more common, and at a younger age. Therefore , it is now more important to implement healthy habits that can lower blood pressure and keep it at a healthier level .
Although the usual treatment is to use medication, there are also recommended exercises to lower blood pressure and counteract hypertension.
By making physical activity a daily routine, one can experience significant changes. Although the likelihood of high blood pressure increases with age, exercise can act as a preventative measure.
If you have already had hypertension, an exercise routine can be the key to lowering your blood pressure and gaining control of your condition.
The World Health Organization (WHO) and the International Federation of Hypertension (ISH) emphasize the importance of physical activity.
Daily exercise routines are the best method of lowering blood pressure, not medication .
Recommended exercises to lower blood pressure
When we talk about training, it does not necessarily involve gym and strength training with weights. Daily activities such as trimming trees and shrubs, raking leaves or scrubbing floors are also beneficial.
Using the stairs instead of the elevator is a good physical activity for the heart.
Walking instead of taking the car when you have the opportunity is also recommended to lower blood pressure.
Early morning walks or an afternoon walk are a great way to meditate and relax your mind. It also provides good exercise.
Running is a good activity that can control blood pressure . If you have not done this before, it is a good idea to get a check up with your doctor first. Then you can ask for advice on physical activity.
Cycling is also a healthy activity that helps regulate blood pressure. It strengthens the cardiovascular system, activates metabolism and increases the capacity of the immune system.
Other useful activities
Dancing is also one of the best exercises to lower blood pressure. It’s healthy, entertaining and fun. Here you get the whole body in motion. It improves blood circulation and helps you burn fat.
Stretching your legs helps you avoid overloading your heart. Stretching exercises help you lower tension in the legs that can block blood circulation.
Swimming is very beneficial for the body . This has always been recommended to strengthen the spine, muscles and joints. It is also an activity that helps to strengthen the cardiovascular system.
Although we have talked about physical activity, it is also important to end each workout with a relaxing exercise. One minute of meditation helps a lot to improve blood pressure .
Why is it wise to exercise to lower blood pressure?
- Aerobic exercise not only improves blood pressure but also overall health.
- Physical activity improves blood flow , which gives us a better supply of oxygen to the body. At the same time, it helps to eliminate fluids that accumulate in the body.
- Weekly exercise routines reduce the risk of stroke, heart attack and other conditions that can be fatal.
By doing these recommended exercises to lower your blood pressure , you will help lower both your anxiety and stress levels . These two factors are key points in high blood pressure.
Experts recommend at least thirty minutes of physical activity each day.
At the same time, you should reduce the sedentary time by alternating with simple movements.
This can be as simple as getting up to get a glass of water; Any physical activity you can add to daily life is always helpful.
Some considerations in the end
Normal blood pressure levels are 120 mmHg (systolic) and 80 mmHg (diastolic).
When the blood pressure is 140/90 it is considered hypertension. Therefore, it is important to have it checked regularly.
High blood pressure can be a silent threat; it does not show symptoms and the consequences can be fatal . The best weapons against hypertension are prevention and exercise.