4 Natural Ways to Treat High Blood Pressure: The Best Exercises
If you regularly suffer from high blood pressure, different exercises are the best natural ways to treat high blood pressure that can significantly help you. These exercises are simple and can be done by anyone.
by Bharat Kothakota , MD MPH
If you regularly suffer from high blood pressure, different exercises are the best natural ways to treat high blood pressure that can significantly help you. These exercises are simple and can be done by anyone. Aerobic exercise has always been praised because of its ability to help in blood pressure reduction. This may not be the easiest solution to commit to; however, you should keep in mind the fact that any type of physical activity is better than not engaging in anything at all. Here are our recommended exercises that will help you lower your blood pressure.
AEROBIC EXERCISE
Aerobic exercises include all activities that make you heart pump your blood fast. Aerobic exercises are the best for anyone who wants to lower the blood pressure. Aerobic exercises help to improve the efficiency of the cardiovascular system. This type of exercises can lower the blood pressure by more than 5 points.
If you have not been exercising, you should start slowly and the increase the intensity of your workout as you get used to exercising. In aerobic exercise, you can tell whether you are working out ineffectively by the intensity of your breathing. When you breathe hard, you are working out effectively.
Here are good aerobic exercises that you can incorporate into your life:
- Dance: You can join a professional dance class. You can also lower your blood pressure by dancing in the comfort of your own home.
- Walk: Walking will not only help you relax and be in a good mood. It is also a great way of lowering your blood pressure. You don't have to walk for a long time. Squeezing a 10-minute walk into your busy schedule can be very helpful.
- Play a sport: Engage in a sport that you can enjoy with your friend a few times week. You friends will try to ensure that you show up to play on the designated days.
- Play with your children: You can have fun with your children as you lower your blood pressure. You can play with them in your backyard or in local park. Take advantage of your inner child and play as much as you can. Both you and your kids will be happy in the end.
- Engage in any activity that you loved: Are you a great swimmer? Why don't you make it a habit to swim a few times a week? if you used to ride a bike a few time a week when you were younger, you should go back to your old habits. You will still enjoy these activities as you put your blood pressure under control.
Most people do not need to see a doctor before they start exercising. However, if you have concerns with your health, get medical clearance from your doctor before you start to exercise.
RESISTANCE EXERCISE
Resistance exercises can help you reduce your blood pressure by 3 points or more. Resistance exercise includes activities such as weight lifting and strength training. Resistance exercise for lowering blood pressure works best when its issued in combination with aerobic exercise. You should engage in resistance exercises at least three time a week if you want to get the best result. Start slowly and progress as you get ber. Do not try to do too much
ISOMETRIC EXERCISES
You have probably never heard about isometric exercise. Many people haven't. Isometric exercises can be very effective for anyone who wants to reduce blood pressure. Engaging in simple handgrip exercise can help you lower the level of your blood pressure by up to 10 points. These exercises require you to contract a muscle without shortening it. If you take a tennis ball and the try to squeeze it, you are doing an isometric exercise. This is because the muscles in your arm will contract but they will not shorten the way they will shorten if you lifted a dumbbell.
YOGA
Research has not proved that yoga can lower blood pressure. However, it is well known that yoga helps in stress reduction. Stress reduction is very important in the reduction of blood pressure. Therefore, engaging in yoga on a regular basis will have an indirect impact on your blood pressure. Practice yoga as many times as you want. There is such thing as too much yoga. The more you practice yoga, the more stress free and healthy you are going to be.
So, get moving! Try these or any exercises as natural ways to treat high blood pressure.
We at Self Care LA can also help with blood pressure maintenance in Los Angeles.