Do you know that moderate physical activity can help lower blood pressure? In fact, more than 30 minutes of aerobic exercise a day can help reduce your blood pressure.
In fact, 150 minutes of moderate activity per week is equivalent to 75 minutes of vigorous exercise. Here are three simple exercises you can perform to lower your blood pressure.
And don’t worry: You don’t need any expensive equipment. You can do these exercises in a chair.
Exercise can lower blood pressure
If you have high blood pressure, you may want to consider aerobics and strength training. While aerobics improves aerobic strength and burns calories, strength training increases the amount of muscle mass in your body.
This in turn increases your metabolism. You should also consult with your doctor before starting any new exercise routine.
Some of the exercises that help lower blood pressure include walking, jogging, biking, and dancing. You can also incorporate aerobic activity into your daily life by doing household tasks.
The Department of Health and Human Services recommends that you do at least 150 minutes of aerobic activity each week. This includes 75 minutes of vigorous aerobic exercise. Most people should aim for half an hour of aerobic activity each day.
You can break up a 30-minute workout session into three ten-minute sessions. The more time you spend exercising, the lower your blood pressure will be. However, you should keep in mind that exercise is not a replacement for a healthy diet.
Chair-based exercises can lower blood pressure
Chair-based exercises are ideal for people with physical limitations. A chair can offer the convenience of a fitness class without the need for expensive gym memberships. The exercises can help lower blood pressure and improve overall fitness.
Some exercises are designed to improve circulation and reduce the risk of cardiovascular disease. Some exercises use resistance bands while others use a parachute or bobbly ball.
For the most effective results, you should perform the exercises slowly and at a moderate pace. You can also do these exercises while listening to music.
Some chair-based exercise programs are designed to help the frail elderly and those with other health conditions, including spinal injuries. Other chair-based exercise programs have been studied in single studies in various populations.
The number of studies varying in age and frailty made meta-analyses impractical. However, chair-based exercises have the potential to reduce blood pressure and improve overall health. If performed regularly, chair-based exercises can help people lose weight and improve mobility.
Tai chi
If you’re looking for a way to lower your blood pressure naturally, you might want to try Tai chi exercises.
These ancient Chinese exercises involve a combination of breathing and movement and are a great auxiliary treatment for high blood pressure. Researchers have found that those who practice Tai Chi regularly have significantly lower blood pressure, as well as decreased cholesterol and BMI.
The technique is also said to improve C-reactive protein (CRP) levels, a marker of inflammation in the body.
While the majority of Tai chi studies are based on healthy middle-aged populations, these results are encouraging. A total of 15 studies were conducted, including 5 RCTs, seven NRSs, and three OBSs. Compared with other forms of exercise, Tai chi significantly reduced SBP and DBP in participants.
In addition, patients with stage I hypertension and coronary artery disease were more likely to complete the Tai chi intervention.
Weight training
Hypertensive individuals should consult their doctor before starting a resistance training program. Ideally, they should maintain blood pressure between one hundred and ninety mmHg and train at least two days a week for each muscle group.
People with high blood pressure should avoid sets to failure. A set to failure raises blood pressure because the effort reaches its maximum at the end of the set. However, weight training can lower blood pressure by reducing the risk of hypertension.
A workout is beneficial for a number of reasons. While aerobics can increase heart rate and improve cardio strength, weight training increases muscle mass, which boosts the metabolism.
When done three or four days a week, weight training can help lower blood pressure by improving the condition of the heart and arteries. It can also help lower cholesterol levels.
And most importantly, it is fun! People with high blood pressure should exercise for at least 30 minutes each day.
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