When your doctor tells you that you have high blood pressure, the news might come with all sorts of recommendations, like avoiding stress, eating healthy foods, and exercising.
What does exercise have to do with blood pressure, and what activity helps the most?
Simply, high blood pressure occurs when your blood pressure consistently measures above the normal range. If it stays high, that may compromise your heart health and may lead to certain heart disease, such as hypertension and heart attack.
The good thing is there are ways to keep normal blood pressure. Blood pressure reduction starts with a healthy diet, exercise training such as aerobic exercise, and regular blood pressure monitor. But as your heart gains fitness through physical activity, it pumps blood more efficiently through your body, ultimately lowering your blood pressure level.
Fortunately, a variety of exercises can help to lower-blood pressure meaning you can choose the kind of movement you enjoy the most.
Whatever activity you choose, aim for a minimum of 30 minutes per day and prepare to exercise your way to better heart health.
6 exercises will help you to lower blood pressure:
1- Walking
You might not think of walking as exercise, but it’s one of the most natural and accessible forms of physical activity available.
Walking satisfies the two guiding factors for blood-pressure-lowering exercise. These include:
- Raising your heart rate and breathing rate
- Moving sustainably for at least 30 minutes
2- Running
No matter your pace, running can be an amazing way to raise your heart rate, exercise your lungs, and strengthen your heart. At the same time, you’ll also engage the large muscle groups in your legs.
For all these reasons, running can be an excellent activity to help lower your blood pressure.
Overall, running is a higher-impact activity than walking and if you’re new to this type of exercise, it can take some time to work up your endurance. Try alternating walking and running for a few minutes each until you can run for longer distances.
3- Swimming
If you’re seeking a way to lower your blood pressure that’s also gentle on your joints, swimming could be the perfect option. When swimming, you can raise your heart rate while protecting your knees, ankles, and back.
4- Weightlifting
Weightlifting is not only a form of strength training but also resistance training. With the right approach, weightlifting can also be an opportune way to lower your blood pressure. However, remember that the goal is to exercise your heart—meaning that you’ll want to use weightlifting as a type of cardio activity rather than a strength-building one.
5- Dancing
Want to lower your blood pressure while jamming to your favorite tunes? Dance classes, or group training sessions like Zumba classes that incorporate music and dance moves, offer a joyful way to break a sweat and raise your heart rate.
6- Trying a New Sport
The exercises listed here are excellent places to start but don’t be afraid to try something new. As long as an activity raises your heart rate, it’s a prime option to help lower your blood pressure.
It should be important to note that exercise alone is not enough. It doesn’t hurt to consult your doctor if you need blood pressure medication to reduce your blood pressure level.
