If you are also suffering from hypertension and you do not have any idea as of how to lower your blood pressure, then exercise is the ultimate solution for you. Exercise anyway is the best way to keep you fit and healthy from all the diseases. It improves your blood pressure rate to a great extent. Regular workout of 30 minutes only will change your life. It gives you more energy and brings flexibility to the body. It is not necessary to go to the gym if you want to exercise. Without hitting the gym, you can do all sorts of exercises, to stay away from stress and be more flexible.
If you want a stronger heart, all you need to do is 30 minutes physical activity. If your heart is stronger, then that means it is more efficiently pumping the blood resulting in the smooth heartbeat rate. More exercising can improve your systolic blood pressure rate to such extent that you won’t even have to take the medications. But that doesn’t mean that you just have to exercise for a few months and then stop it when the blood pressure is lowered. The regular exercise only will keep your blood pressure rate under control. It takes about 2-3 months of exercising to lower your systolic and diastolic rate. After that with daily exercise, you can maintain the rate.
What are some effective exercises?
Though all kinds of exercises are helpful in maintaining the flexibility and fitness in the body, there are still three of them which are most effective in improving the rate and keeping the heart stronger:
1. Aerobic Exercises
3. Strength Training
How Aerobic Exercises help?
Some aerobic exercises like walking, running, swimming, cycling, rowing, boxing etc are a great medium to control the high blood pressure and maintain the flexibility in the body. Regularly engaging in aerobic exercises will help to minimize your systole by 3 to 5 mm Hg and diastole by 2 to 3 mm Hg. Walking is good for all type of blood pressures. Even climbing the stairs is a powerful exercise and it lowers the high blood pressure at a greater rate. According to The Department of Health and Human Services, regular exercising for about 30 minutes could keep your blood pressure rate normal. It is not necessary to exercise constantly without any break, you can take intervals in between for 10 minutes and then resume your workout session.
- Stretching: It improves the flexibility in body and makes each and every muscle of it to move effectively. It also prevents all kinds of injury. Stretching keeps all the arteries pliable due to which there is smooth circulation of blood which effectively helps in reducing the blood pressure. It increases the mobility.
- Strength Training: It involves weight training and also helps to build strong muscles which are helpful in burning more calories that helps in making the body fit. Regular weight training can help to keep both your systolic and diastolic blood pressure down and make the bones strong. Strength training includes weight lifting, push-pull training, muscular isolation training etc. One thing to keep in mind is that the strength training could cause a spike in the blood pressure rate but for the long term, it manages the systolic and diastolic rate.
How frequently should you exercise?
It is not necessary to do hardcore exercises regularly. Moderate exercises for 30 minutes regularly are sufficient to do so as to keep your heart fit. It is recommended by the experts not to overdo the exercises. You should be able to talk to people while exercising. You just need to step up the intensity. Also when you’re done exercising, don’t stop immediately.
You can also have fun while exercising. To make it more entertaining, find your “exercise-friend” with whom you can regularly do exercises and do not feel alone as well. When you are new at exercises, keep the intensity at low pace As you become more familiar with exercising, you can up your level and enjoy it.
Make your daily schedule of exercise in such a way that your professional life does not get hampered. Keep tabs on both your busy work life as well as your physical activities life. If you don’t get much time to go to the gym, you can set up your own gym at home.
With few types of equipment at home, and setting the atmosphere, you can do regular exercising and do not even worry about going from the gym and coming back. You can talk to your fitness trainer and ask him about what are the essential machines needed for you to help manage your blood pressure rate. Exercises have always proved itself as a panacea for many kinds of problems to stay fit and flexible.