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What exercises should you do to control your high blood pressure?

What exercises should you do to control your high blood pressure?

Blood pressure is the force of your blood against the walls of your arteries. If your blood pressure is too high, it puts extra strain on your arteries and your heart. This can lead to serious health problems, such as heart disease, stroke, and kidney failure. About 33% urban and 25% rural Indians are hypertensive.

While there are medications available to help control blood pressure, making lifestyle changes is often an important part of treatment.

Exercise is one of the most important things that you can do to control your blood pressure. When you are physically active, your heart muscle becomes stronger and more efficient at pumping blood.

This means that your heart doesn't have to work as hard, and your blood pressure can stay at a healthy level.

  1. Aerobic exercise is a great way to control blood pressure because it helps your heart become stronger and healthy. This can lead to lower blood pressure and a reduced risk of heart disease.

The goal of aerobic exercise is to increase your cardiovascular fitness. Cardiovascular fitness is the ability of your heart and lungs to supply oxygen-rich blood to your muscles during prolonged physical activity.

Regular aerobic exercise can also help you lose weight and reduce your risk of developing obesity, which is another risk factor for high blood pressure. If you already have high blood pressure, aerobic exercise can help you manage it and lower your risk of developing heart disease.

The best way to get started with aerobic exercise is to consult with your doctor and then start slowly. If you’re not used to exercising, start with just 10 minutes a day and gradually increase your time as you become more fit.

It’s also important to choose an activity that you enjoy so that you’re more likely to stick with it. And be sure to warm up and cool down properly before and after your aerobic workout.

This can include:

  • Walking is a great option for those who are just starting out with aerobic exercise. It is low-impact and can be done anywhere. Start with a slow pace and gradually increase your speed as you get more comfortable.
  • Jogging or running is a more intense form of aerobic exercise. If you are already physically active, this is a great option to help control your blood pressure. Start slowly and build up your endurance over time.
  • Swimming is another excellent option for aerobic exercise. It is a great workout for your entire body and is low-impact, making it easy on your joints.
  • Bicycling is another option that can be done indoors or outdoors. If you are just starting out, you may want to try a stationary bike at first. Once you get the hang of it, you can move to a regular bicycle and ride outdoors.

It's important to note here that a proper diet is very important when participating in aerobic exercise. It can help improve your overall performance, increase your energy levels, and help your body recover after exercise. Eating the right foods can also help reduce the high blood pressure and help you stay healthy during your aerobic training.

 

  1. Strength Training: Strength training not only helps to build muscle, but can also help to control blood pressure. When you exercise with resistance, your heart has to work harder to pump blood through your body. Strengthening your heart muscle can help it to become more efficient, which can lead to lower blood pressure.

There are many different types of strength training exercises that you can do to help control your blood pressure. Here are a few examples:

  • Free weights: Free weights, such as dumbbells and barbells, are a classic way to strength train. You can use free weights to do exercises like biceps curls, triceps extensions, and shoulder presses.
  • Weight machines: Weight machines are another option for strength training. These machines use pulleys and weights to provide resistance. You can typically adjust the amount of weight you're lifting on weight machines, which makes them a good option for people of all fitness levels.
  • Bodyweight exercises:  Bodyweight exercises, such as push-ups and pull-ups, use your own body weight as resistance. These exercises can be done anywhere, making them a convenient option for people who don't have access to a gym.
  • Resistance bands: Resistance bands are stretchy bands that provide resistance when you pull on them. They're a portable and affordable option for strength training.

As you can see, there are many different types of strength training exercises that you can do to help control your blood pressure. Strength training exercises are good for the heart, but it is important to monitor blood pressure afterwards to make sure that it does not become too high. Talk to your doctor or a certified personal trainer to find out which exercises are best for you.

  1. Yoga: Yoga is a great way to relax and de-stress. It can also help improve your flexibility and balance. Yoga can help lower blood pressure by teaching you how to control your breathing. Breathing yoga exercises, also called pranayama, are a type of yoga that focuses on regulating the breath. There are many different types of breathing yoga exercises like Ujjayi, Nadi Shodhana, Shiitali Kumbhaka, Siitkari Kumbhaka, Brahmari, Bhastrika etc.

This can lead to a reduction in stress and anxiety. Yoga has been shown to be an effective way to lower blood pressure, and there are some other yoga exercises that can be helpful to achieve this.

One of the most effective yoga exercises for blood pressure control is Surya Namaskar, or the sun salutation. This exercise involves a series of 12 poses that are performed in a sequence. The sun salutation is an excellent way to increase flexibility and strength, while also promoting relaxation. 

The tree pose(Vrikshasana) is another yoga exercise that can be used to control blood pressure. This pose helps to improve balance and coordination, while also promoting relaxation. Some other yoga poses that you can do to improve your blood circulation and pressure are Shishuasana (Child Pose), Vajrasana (Diamond Pose), Paschimottanasana (Forward Bend Pose), Shavasana (Corpse Pose), Sukhasana (Easy Pose) etc.

Keep in mind to consult your doctor before doing any of these yoga breathing and poses.

Safety tips for exercising:

Exercise is a key component of a healthy lifestyle and can help to lower blood pressure. However, it is important to take some precautions when exercising if you have high blood pressure. The following are some safety tips to help you stay safe and keep your blood pressure under control while exercising:

  1. Check with your doctor before starting an exercise program. This is especially important if you have not been active for a while or if you have any other health concerns. Your doctor can help you create a safe and effective exercise plan that meets your individual needs.
  2. Start slow and build up gradually. If you are not used to exercising, it is important to start slowly and increase your activity level gradually. This will help your body adjust to the new activity and reduce your risk of injury.
  3. Choose an activity that you enjoy. This will make it more likely that you’ll stick with it. 
  4. Drink plenty of fluids, especially water, to stay hydrated. 
  5. Don’t exercise outdoors in very hot or humid weather. 
  6. Make sure to warm up and cool down. Warming up and cooling down are important parts of any exercise program. Warming up helps to prepare your body for the upcoming activity and cool down helps to reduce your risk of injury and helps your body recover.
  1. Stop if you feel dizzy, lightheaded, or short of breath. These are signs that you’re overdoing it. 
  2. If you have high blood pressure, it is important to monitor your blood pressure during and after exercise. If you see a significant rise in your blood pressure, stop exercising and contact your doctor.
  3. Talk to your doctor if you have any concerns about exercising with high blood pressure. Following these tips will help you stay safe while you get the exercise you need to improve your health.

Chair exercises to lower high blood pressure:

 Chair exercises are a great way to get some exercise if you have high blood pressure. They are easy to do and don’t require any special equipment. Plus, they can be done almost anywhere, such as at home, at work. 

There are many different chair exercises you can do to help lower your blood pressure: 

Chair leg lifts: Sit in a chair with your feet flat on the floor. Slowly lift one leg straight out in front of you, keeping your knee straight. Hold for a few seconds, then lower your leg back to the starting position. Repeat with your other leg. Do 2-3 sets of 10-15 repetitions. 

       

Chair twists: Sit in a chair with your feet flat on the floor and your hands on your knees. Slowly twist your upper body to the right, then to the left. Repeat 10-15 times. 

Seated marching: Sit in a chair with your feet flat on the floor and your hands on your knees. Slowly lift your right knee up towards your chest, then lower it back to the starting position. Repeat with your left knee. Do 2-3 sets of 10-15 repetitions.

Maintaining a healthy body weight is important for controlling blood pressure. If you are overweight or obese, losing weight can help lower your blood pressure. In fact, even a small weight loss can make a big difference. This can help to reduce the amount of work the heart has to do to pump blood, and can also help to reduce the risk for artery damage.

When your blood pressure is at a healthy level, it puts less strain on your heart and arteries. This can help prevent heart disease, stroke, and other problems.

 One of the best ways to maintain a healthy body weight is to maintain a healthy body mass index (BMI). BMI is a measure of body fat based on height and weight. A BMI of 25 or higher is considered overweight, while a BMI of 30 or higher is considered obese. Maintaining a healthy BMI can help to control blood pressure by keeping extra weight off of the arteries and heart. The best way to lose weight is to eat fewer calories and increase your physical activity. You may need to do this gradually to give your body time to adjust. 

Finally, be patient and consistent. Results don't happen overnight, so don’t get discouraged if you don’t see results immediately. Stick with your healthy lifestyle changes, and you will eventually see your blood pressure being controlled and you will feel healthier.

 

 

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