According to the World Health Organization (WHO), hypertension, or high blood pressure (BP), affects approximately 1.28 billion adults aged 30 to 79 worldwide. A poor diet with excessive salt consumption, alcohol and tobacco consumption, obesity and overweight, as well as a lack of physical activity are all risk factors for high blood pressure. Although medications administered by a healthcare professional are essential for managing hypertension, incorporating regular exercise into your daily routine is the most effective way to deal with it. But do you think exercise is dangerous for people with hypertension? Don’t believe this myth. Exercise is actually very beneficial for your heart health. Try these gentle exercises for high blood pressure.
Best Exercises for High Blood Pressure
Health Shots spoke to fitness expert Sonia Bakshi, who said that if you have high blood pressure, you should avoid exercises that require sudden bursts of activity or effort, they can be risky. But there are some simple and easy-to-perform exercises that can effectively manage high blood pressure.
Here are the 6 exercises you can do to control high blood pressure, according to Bakshi, the founder of DtF.
Aerobic workouts, often called cardiovascular exercise, are effective in managing high blood pressure and reducing the risk of developing other heart diseases. You can simply participate in activities like running, dancing, or low-impact aerobic training. Sonia Bakshi says, “Regular aerobic exercise helps your heart pump blood better and improves blood circulation, helping to reduce pressure on your blood vessels. This can help manage blood pressure levels. Engaging in aerobic exercise for just 20 to 30 minutes a day can make a significant difference.
2. Brisk walking
Brisk walking is one of the simplest, yet most effective, ways to reduce high blood pressure. It does not put any strain or pressure on your knees or muscles, making it suitable for older people as well. Even 15 minutes of brisk or moderate walking a day can increase your heart rate, burn calories and help you live longer. “Take at least 100 steps per minute to get all the benefits of a brisk walk. Keep your back straight when you walk and move your arms and shoulders to benefit more,” advises Bakshi.
3. Yoga and meditation
Yoga and meditation offer a holistic approach to managing high blood pressure. They differ from other exercises that require strength. Yoga involves a series of poses and stretches aimed at promoting relaxation and improving blood circulation, helping to reduce strain on your cardiovascular system. Meditation, on the other hand, relaxes the mind and reduces stress, a major cause of high blood pressure. Yoga and meditation can help you stay calm and relaxed in any situation and promote well-being.
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Swimming is one of the best low-impact exercises you can do to manage your blood pressure and is suitable for people of all ages. This is an aerobic workout that strengthens your heart and increases your heart rate, allowing more blood to flow through your body. Apart from heart health, swimming is also beneficial for people with joint and mobility problems. Swim about 30 minutes a day and at least three times a week to benefit from its benefits.
5. Bike or stationary bike
Light exercises like cycling can help restore normal blood pressure. Cycling works your leg muscles, increases your heart rate, and increases your endurance and strength. This lowers blood pressure by increasing cardiovascular fitness. “Aim to do 3 sets of 10 minutes each each day, or 30 minutes of continuous cycling at moderate speed and intensity,” suggests Bakshi.
Read also : 10 Quick Tips to Lower Your High Blood Pressure
Walking or jogging on a treadmill can improve your cardiovascular fitness and lower your blood pressure. “Walking at a gradual pace on the treadmill for 30 minutes a day, 5 days a week can also be a great exercise for reducing high blood pressure,” says Bakshi. Make sure you don’t get out of breath on the treadmill. Stop it immediately if this happens. It can also help you lose weight and fat.
Perform these exercises daily and see the difference in your blood pressure!