1.Ten minutes of brisk or moderate walking three times a day.
Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out.
So, health professionals theorize, the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.
2. Cardio exercises
Cardio exercises are best for your heart health as they enhance the flow of the blood. These exercises also burn a huge amount of calories and promote a healthy heart. As a hypertension patient, you can choose some light cardio exercises like brisk walking, dancing, jumping ropes, swimming, cycling or try jumping jacks.
3. Go for a Swim.
Both Olivencia and Parker say swimming is a good, low-impact form of cardio that’s accessible to most people, especially seniors. A study published in The American Journal of Cardiology found that swimming reduced systolic blood pressure by an average of nine points in 60-year-olds who engaged in swimming three or four times a week over the course of 12 weeks.
4. Hiking.
The muscle power needed to climb a road on an incline, a hill or a mountain can help you achieve a greater level of fitness. Physical activity such as hiking can lower blood pressure up to 10 points.
5. Strength training
Strength training is good for your muscles and bones. It also helps in burning a huge amount of calories. You can try strength training if you have high blood pressure. Try some simple exercises meant for beginners.
6. Ride a Bike.
Parker says that a morning bike ride is a big part of his routine and one that he emphasizes with his clients.
“Something like a simple 30 to 35 minute bike ride can get your heart pumping, could get you outside, and could boost your cardiovascular health in a fun way,” he adds.
Olivencia adds that fitness routines coupling aerobic exercise, like biking, with resistance training, like lifting weights, could reap benefits for people dealing with hypertension.
7. Desk treadmilling or pedal pushing.
Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour.
8. Household chores
Household chores can also help you burn calories. It increases your movement day throughout the day. Doing household chores will also help you with some work without leaving you completely tired. You can try gardening, cleaning and other household chores.
9. Climbing stairs
Climbing stairs is a clever way to workout. It is a smart method to keep yourself fit. Skip the elevator and choose the stairs. Stairs will help you burn calories and promote heart health. It is a simple way to keep your blood pressure under control.
10. Stretching
Stretching increases flexibility. It benefits your body in several ways. It will specifically focus on your muscles and help you prevent injuries. It basically improves blood flow to your muscles. Stretching will relive stress and back pain as well.
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Sources:www.honorhealth.com,www.ndtv.com,www.everydayhealth.com
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