Try These Exercises Recommended for Hypertension

To lower blood pressure and keep it at healthy levels it's essential to avoid being sedentary.  It's also beneficial to begin some type of regular physical activity for at least an hour a day to improve hypertension.
Try These Exercises Recommended for Hypertension

Last update: 03 January, 2019

Being sedentary is one of the biggest causes of the increase in cases of hypertension worldwide. Hypertension now occurs with more frequency and more and more at any earlier age. Because of this, the importance of adopting healthy life habits as a form of prevention has emerged. 

Even though the usual treatment is to use drugs, there are also exercises recommended for hypertension.

Introducing physical activity to daily life habits can bring on a significant change. Even though the probability of having high blood pressure increases with age, exercise can act as a preventative measure.

If someone already has hypertension,  an exercise routine can be the key to control it.

The World Health Organization (WHO) and the International Hypertension Society emphasize the importance of physical activity.

Having a daily exercise routine is the best measure, to lower blood pressure, not medication.

When talking about exercising you don’t always have to think about the gym or lifting weights. Daily activities such as trimming trees, raking leaves, or scrubbing floors are also beneficial.

Cardiovascular exercise

Exercises recommended for Hypertension

Using the stairs instead of the elevator is a good physical activity for our heart.

Walking to do your daily activities instead of driving the car also is one of the recommended exercises to lower blood pressure.

Early morning walks or evening walks are a good way to meditate and rest the mind, apart from being good exercise.

Running is a good activity to control blood pressure. If you haven’t done this before, it’s good to get a check up from your doctor. Then you can ask his or her opinion about this activity.

Riding a bicycle is a healthy activity that helps to regulate blood pressure. It strengthens your cardiovascular system, activates your metabolism and increases the capacity of your immune system.

We recommend: 7 Changes That You Can Initiate Today to improve your cardiovascular health.

Other beneficial activities

Other beneficial activities

Dancing is also one of the best exercises to lower blood pressure. It’s healthy, entertaining and fun. You move your entire body, it improves circulation, and it helps to burn fat.

Stretching your legs helps to avoid over taxing your heart. Stretching exercises help to release tension in your legs that can block the circulation of the blood.

Swimming is highly beneficial to the body. It’s always been recommended to improve the spinal column, muscles and joints. It’s also an activity that helps to strengthen the cardiovascular system.

Although we have been talking about physical activity, it’s also important to end each exercise session with a relaxing exercise. One minute of meditation contributes a lot to improve levels of blood pressure.

Why it’s good to exercise to lower blood pressure

Why it's good to exercise to lower blood pressure

  • Aerobic activity not only improves levels of blood pressure, but it also improves general health.
  •   Physical activity improves blood flow and this allows for more oxygen to reach the tissues. At the same time, it helps to eliminate fluid that can be retained in the body.
  •   A week-long exercise routine decreases the probability of strokes, heart attacks, and other conditions that could prove lethal.

Doing these recommended exercises to lower blood pressure helps to decrease the levels of stress and anxiety. These two factors are keys in the presence of elevated levels of blood pressure.

Experts recommend at least thirty minutes of physical activity daily.

At the same time, you should reduce your sedentary time by alternating it with simple movements.

This can be as easy as getting up and walking to get a glass of water; any physical activity that you can add to your daily life is always a help.

Final considerations

Normal levels of blood pressure are 120 mmHg (systolic) and 80 mmHg (diastolic)

When blood pressure is 140/90, it’s considered hypertension. That’s why it’s important to be checked regularly.

High blood pressure is a silent killer; it doesn’t show symptoms and the consequences can be deadly. The best weapons against hypertension are prevention and exercise.