The exercises you should do if you have high blood pressure

You have a good chance of knowing someone who has high blood pressure or having it yourself. The Centers for Disease Control and Prevention reports affect one in three Americans. And while there are usually no symptoms associated with this disease, it is still extremely dangerous and can lead to heart attacks or strokes later on. For this reason, it is important to do everything in your power to keep your blood pressure within a healthy range.

Besides medications, you can take many steps to fight high blood pressure. Here are the types of exercises you should do.

Start with simple exercises

Couple walking | Image Source / Getty Images

If you are not already doing a lot of exercise, you do not need to switch from the couch to the marathon to make a difference in your blood pressure. The American Heart Association recommends 30 minutes of moderate physical activity five days a week for a total of 150 minutes. And moderate level activities can include brisk walking, work at home, swimming or bike rides.

Here's another good news: Everyday Health notes a small study published in the journal Hypertension, which reveals that 50 people with resistant hypertension participated in a treadmill walking program for only eight to twelve weeks. This shows how simple movements can be beneficial.

The aerobic activities you should do

No treadmill? No problem. Even if you're not a runner (but hope to increase your aerobics activity over the walk), many more exercises should be considered. Aerobic activities are not only helpful for blood pressure, but you will also strengthen your heart and load your body with well-being endorphins.

The Mayo Clinic recommends playing a sport if you can, such as tennis or football. Chores such as mowing the lawn, gardening or picking up leaves also make your body work more than you think. And swimming, dancing and cycling at a higher intensity are excellent options. If you have never tried a spin class, it offers a community aspect and an aspect of responsibility for getting a full hour of cardio – and you can burn about 500 calories in one sitting.

Bodybuilding is also essential

Senior man preparing to lift a heavy weight | UberImages / iStock / Getty Images

For a busy routine, you will want to do more than aerobics. Bodybuilding is also essential for keeping your blood pressure low and your heart healthy. Everyday Health reports that a small study of the Journal of Human Hypertension was performed on 15 men with high blood pressure, who started doing weight training three times a week for a total of two weeks. In a very short time, the blood pressure dropped significantly on average.

The Mayo Clinic also notes that even though weight training is weighty, it's possible that blood pressure will skyrocket, but the long-term benefits certainly outweigh the long-term benefits. To combat this spike, try using lighter weights with more repetitions rather than heavier weights with fewer reps. Do not forget to breathe during each exercise (it is easy to hold your breath) and always listen to your body if you feel dizzy or sick.

Perform a combination of upper and lower body exercises

You do not know where to start when it comes to your routine? Try to create a workout that includes 20 minutes of aerobics and 20 minutes of weight training for a full 40-minute workout. And always make sure to add a five-minute warm-up (cardio of mild to moderate intensity) and five minutes after your workout to relax and stretch yourself.

For training, personal trainer Jonathan Olivencia recommends alternating upper body exercises, lower body movements and body exercises, especially for those over the age of 50 years. better flow when your whole body moves. While focusing on an exercise is a good start, try a routine that incorporates other dynamic movements, such as alternating between 60 seconds of high knees, 60 seconds of pumps and 60 seconds of crunches, for example.

Always consult your doctor before beginning a new exercise routine. They can help you design the perfect daily workout that will benefit your heart and mind.

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