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High blood pressure exercise offers a drug-free approach to lowering your high blood pressure. The lack of adequate exercise is closely related to the occurrence of this silent disease in many individuals today.
By making some small changes in your daily routine, you can include an exercise program into your lifestyle, making a significant impact on your blood pressure levels.
Your risk of being diagnosed with hypertension or high blood pressure increases with age. However, doing certain exercises to lower blood pressure can make a world of difference.
And, if you are already suffering from high blood pressure, exercise works well in assisting you to control it.
This does not mean you have to run a marathon or join a gym. All you need to do is some sort of activity that increases your heart rate. Start slow while including more physical activities into your daily routine.
You can exercise your way to a healthier blood pressure.
Exercising will improve your blood flow, assist your capillary beds in your muscles and other tissues to open. This will lessen the resistance on the arteries and arterioles and lowers your blood pressure.
Best of all exercising improves the elasticity of your heart muscles.
Engaging in regular physical activities is a great way in strengthening your heart. With a stronger heart, you are able to pump blood through your blood vessels using less effort.
When your heart is able to use less force to pump your blood, the pressure against your artery walls are reduced, thereby lowering your blood pressure.
Increasing your activity can reduce your systolic blood pressure, which is the top number in a blood pressure reading, by an average of four to nine millimeters of mercury (mm Hg).
This is as effective as some blood pressure drugs.
For some individuals, getting some exercise is sufficient in reducing their need for blood pressure medications. Regular exercise will help you to maintain a healthy weight, which is important in controlling blood pressure levels.
However, in order to keep your blood pressure low you will need to continue exercising. It takes about one to three months for regular exercise to make an impact on your blood pressure levels.
These gains will only last as long as you keep on with your exercise routine.
We schedule everything from work meetings to vacations to dinner with friends to play dates. As long as it is on the calendar, it is a priority. So what if we took that same approach to our exercising?
Scheduling our exercises sends a message to our brain that this item is equally as important as that morning debrief or weekend getaway. When our brain believes that a yoga practice, date with the treadmill, or time spent swimming laps is the same priority as everything else, it makes us less likely to skimp on it or skip out altogether.
We commit to everything else, and having our exercise on the page in black and white helps us remember the importance of prioritizing ourselves and our health. As with any other commitment, show up prepared and be present. For an extra push, prepay for your workout of choice—this can really help with an extra incentive.
Simply identify what will truly feel good and create the intention to get that done today. Even better, aim to make it fun because you're far more likely to stick with a habit if you enjoy it! If you get bored easily, switch your routine from day to day. There are so many ways to keep our body moving, and we have to be creative on how we implement them based on the time of day, weather, and our energy level.
What is your body asking for today?
While strengthening and flexibility exercises such as lifting weights are an integral part of the overall fitness plan, without aerobic activity, you will not be able to control your high blood pressure.
And, of course you do not need to spend numerous hours in the gym everyday in order to enjoy the benefits. By simply adding some moderate physical activities into your day-to-day routine, you will be able to see the gains in no time.
Aerobic exercise includes any physical activity that works in increasing your heart and breathing rates. These Include:
Aim for regular high blood pressure exercise, not rigorous exercising. And, it is better to be gentle and consistent rather than strenuous and sporadic.
So set a goal of at least half an hour of aerobic activity on most days of the week. If this is not possible, aim for shorter bursts of activity which works just as well.