Best Exercises for Hypertension Patients

Are you desiring to reduce your blood pressure by up to 20 millimetres? One of the best ways to achieve this feat is by working on your Body Weight as it affects your whole health status. You can calculate it by determining your Body ass Index (Body Mass Index is a simple calculation using a person’s height and weight. The formula for BMI is weight in kilograms divided by height in meters squared. If height has been measured in centimetres, divide by 100 to convert this to meters. When using English measurements, pounds should be divided by inches squared. This should then be multiplied by 703 to convert from lbs/inches2 to kg/m2.).
To help reach your weight goal, and to help lower your blood pressure in the meantime, consider the following exercises/activities below as best for you:

1. Ten minutes of brisk or moderate walking three times a day:

Exercises bring down hypertension by reducing blood vessel clogs so blood can flow more easily. The impacts of regular exercise are most noticeable during and immediately after an exercise. Lowering of Blood pressure is most noticeable after a good exercise.Couples Practising Walking exercises for fitness and control of high blood pressure
So, health professionals theorize, the ideal best way to fight against high blood pressure might be to break up your regular daily exercise into several sessions throughout the day. In fact, one study found that “three 10-minute walks a day more effectively can help stop future hypertension” spikes than one 30-minute trek exercise daily.

 

Tread milling exercises at home helping to alleviate hypertension

2. Biking or Stationary Cycling:  Thirty minutes a day of biking or stationary cycling, or three 10-minute blocks of cycling
The same reasoning applies here as it does for walking.

3. 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. Hiking as of the exercises that also reduce high blood pressurePhysical activity such as hiking can lower blood pressure up to 10 points.

 

 

4. 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 pedalled stationary bikes under a desk for at least 10 minutes every hour.

Desk milling as one of the best exercises to help reduce blood pressure

 

 

 

 

5. Weight training
Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Strength training actually raises blood pressure levels temporarily but can help overall fitness, which will improve blood pressure levels as well.Weight training

 

 

 

 

Swimming Exercise
Swimming as one of the best exercise for High blood pressure patients

6. Swimming

This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time.

By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points.
“The benefits of exercises are not realized if the exercise is not sustained,” Dr. Tyree said, “so the ‘use it or lose it’ theory is true. Which means continuity is the best practice. You can lose all gains after stopping exercise for two weeks. Moderate exercise for 150 minutes per week or vigorous exercise for 75 minutes per week is the standard recommendation.”

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