Physical Exercise For High Blood Pressure

High blood pressure is also known as hypertension. It can lead to a wide range of health issues if not controlled. Hence one can exercise to lower blood pressure. 

Introduction

Hypertension is caused when the pressure of blood in our arteries increases to dangerous levels because of the resistance it encounters. Increased blood pressure can cause a range of health issues, some of which can be fatal. It has become quite common in the past few decades. Hypertension typically develops over several years and might go unnoticed even for decades because of absence of pronounced symptoms. But even without symptoms, high blood pressure can cause damage to blood vessels, brain, heart, eyes, and kidneys. Incorporating moderate physical activity in your life can be helpful in reducing your blood pressure. Doing physical exercise for high blood pressure is a drug free approach of controlling. 

Indulging in physical exercise to lower blood pressure has been found to be effective. Let’s see some of the simple yet effective exercises for controlling hypertension. 

Exercise to lower blood pressure

Exercise lowers blood pressure by reducing the stiffness  of the blood vessels so that the blood can flow freely. The effects of exercise are most noticeable during and immediately after a workout. Let’s find out some exercises to lower blood pressure.

1. 1. Brisk or moderate walking: Health professionals suggest that the ideal way to combat high blood pressure is to break your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day. 10-15 mins of brisk or moderate walking two to three times a day is an effective exercise for high blood pressure. Do this at least five times a week. 

• Cycling: 30 minutes of cycling a day for five times a week is also effective in combating hypertension. 

1. Swimming: A study found out that swimming can be beneficial in controlling blood pressure in adults over 60 years. The benefits of exercise are realized only if the exercise is sustained. Swim consistently for around 30 – 45 minutes, five times a week. 
2. Weight Training: It may sound counterintuitive that weight training can reduce blood pressure. Strength training actually raises blood pressure levels temporarily, but can help with overall fitness, which will improve blood pressure levels as well in the long run. Doing a little weight training might be beneficial for your blood pressure. 

Other exercises for blood pressure may include, 10 mins of jogging, doing a combination of burpees, jumping jacks and crunches, etc. 

However, it is important to remember that along with exercise you should also follow a balanced diet as suggested by your doctor or nutritionist.

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