High blood pressure, or hypertension, affects millions of people worldwide and is one of the leading causes of cardiovascular disease. Hypertension can be managed with lifestyle changes, such as exercising and a healthy diet, as well as with medications. Exercise is one of the most important things you can do to maintain a healthy blood pressure. However, it’s important to choose exercises that are safe and effective for people with hypertension.
It’s recommended to engage in aerobic activities for 30 minutes daily for maximum benefits. Not only can exercising help to lower blood pressure, but it may also improve your heart health and boost your mood. Regular exercise can also help to reduce stress and anxiety—both of which can make hypertension worse.
According to Healthline, The following are some of the best exercises for people with high blood pressure.
Aerobic Exercise
According to Healthline, Aerobic exercise, such as walking, jogging, cycling, swimming, and dancing, are great for people with hypertension. Studies have shown that aerobic exercise can lower systolic blood pressure (the top number of a blood pressure reading) by up to 9points. Furthermore, it can help to reduce cholesterol levels and improve the health of your heart and lungs.
Strength Training
Strength training, such as lifting weights, is essential for maintaining strong muscles and bones. Studies have found that strength training can lower systolic blood pressure by up to 17points. Furthermore, it helps to build strong bones, which can reduce the risk of osteoporosis.
Yoga
Yoga is not just a great way to relax and stay fit, it can also have a positive effect on hypertension. Studies have found that yoga can reduce systolic blood pressure by an average of 5points. In addition, it also helps to reduce stress levels and improve self-confidence.
Tai Chi
Tai chi is an ancient Chinese martial art that combines slow, graceful movements with deep breathing exercises. Studies have found that tai chi can reduce systolic and diastolic blood pressure by up to 10points. Furthermore, it has been shown to improve balance, flexibility, and coordination.
Stretching
Stretching is a great way to keep the body and mind relaxed. Regular stretching can help to reduce stress levels, which can be beneficial for people with hypertension. Furthermore, stretching can help to improve range of motion and posture.
Water Exercise
Exercising in water is a great alternative to land-based activities, as it is low-impact and gentle on your joints. Studies have shown that water exercise can lower systolic and diastolic blood pressure by an average of 7 points. In addition, water exercise can help to improve overall muscular strength and endurance.
It’s important to note that exercising is not a replacement for medication and other treatments for hypertension. However, it can help to reduce the risk of heart disease, stroke, and other health concerns associated with high blood pressure. Therefore, it’s important for people with hypertension to engage in regular exercise.
To get the most out of your exercise routine, it’s important to consult your doctor before you begin. This way, you can understand which exercises are appropriate for you and how to properly perform them. In addition, it’s important to be mindful of your heart rate and take breaks as needed.
Overall, exercising regularly is an effective way to manage hypertension and reduce the risk of heart disease and stroke. By finding activities that you enjoy, you can stay motivated and make exercise a part of your daily life. Remember, it’s important to consult your doctor before beginning any new exercise regimen.
Content created and supplied by: Knegus (via Opera News )
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