Tips and Exercises Help Lower Blood Pressure

Wednesday, July 4, 2018 7:05 pm News High blood pressure increases the risk of heart disease and stroke, longer treatment keys Blood pressure is the most important Exercise, weight control and a healthy diet. In fact, exercise makes medications for hypertension more effective. It is advisable to consult your doctor before starting a new fitness program.

Tips and Exercises to Help Lower Blood Pressure
1. Adding pleasure to exercise
The benefits of physical exercise can only be achieved by 30 minutes of work a day, cycling with children, cleaning, using From stairs and transportation to the grocery store, all of these things are added to the exercises that benefit the heart, and must increase activity by the corner of the car a bit far from the desired destination and walk several meters.

2. Participation in the Gymnasium
Participation in a gym can add benefits to the person by using the abilities of coaches and encouraging co-workers, but you should check and inform the coach when there are exercises inappropriate or painful. The physical condition of the athlete depends on his health, his abilities and his ability to bear.

3. Resistance Exercises
Weightlifting or bodybuilding are useful for increasing metabolism, reducing fat, increasing muscle mass, and there are several ways to do resistance exercises, including use of bodybuilding machines. And a loss of less than 10 pounds can reduce or help prevent high blood pressure in many overweight people, but it is advisable to consult your doctor before starting a new bodybuilding program.

4. Swimming
Aerobic exercise that makes the heart beat faster is important for lowering blood pressure. It is therefore recommended to swim because swimming can significantly reduce blood pressure.

5. Moderate aerobic activities
Regular exercise helps prevent and control hypertension, and sometimes moderate-level aerobic activities like brisk walking for 30 minutes a day may be enough to reduce the need for medications or dispensation. Exercise can help drugs work more efficiently. Exercise itself can reduce blood pressure readings by 5-15 mmHg, and the gradual increase in the intensity of the medication. Exercise is the best for the safety and effectiveness of lowering blood pressure.

6 – Start with simple exercises
If the patient has not practiced the sport for some time, start slowly to avoid injury and start again between 10 and 15 minutes of favorite exercises, like walking on the electric treadmill and increasing the duration and intensity of exercise. At 30 minutes every day, and you should avoid stacking all the exercises in a day.

7. Yoga and Cycling
People, especially new sportsmen, are welcome to practice exercises such as yoga, biking, horticulture, walking in the mall, water aerobics or swimming Moderate, More practical, where the body and blood pressure will be in perfect condition.

8 – Distribution of exercises throughout the day
for investment time The mini-exercises can last 10 minutes at different times of the day: jogging at the same place, cleaning of home for 10 minutes with dance music, The mini-exercise of 10 minutes, 30 minutes a day, is enough to help improve heart health and blood pressure.

9. Create a gym at home
If there is no time to go to the gym, a small C can be created at home, by buying free weights or by purchasing a stationary bike to help burn fat. Endurance.

10. Warming up and cooling
Warming up before exercise and cooling down after it is very important for people with hypertension, according to the American Heart Association, thus allowing to increase and gradually reduce heart rate, just walk for 10 minutes Exercise and also to cool off afterwards.