In today’s world, the risk of getting diagnosed with hypertension or high blood pressure is undoubtedly familiar. This health condition should not be avoided as it gives rise to multiple heart diseases such as stroke. Daily consumption of pills to control high blood pressure is not the only option, sometimes making small changes in your routine might make a huge difference, for instance, increasing physical activity, consuming a healthy diet, and cutting up on salt. On the other hand, individual service animals help people with various diseases or mental health problems, so purchasing one with esa certification is a great idea.
However, various exercises might effectively help in reducing blood pressure; some of the exercising tips are given below.
Taking 10 to 15 minutes out of your busy schedule to do easy stretching exercises might help treat hypertension because it reduces the arteries’ stiffness and makes you more relaxed and flexible. Stretching helps in enhancing the blood flow to the muscles and prevent further injuries. It also assists in reducing body aches and relieves stress. A recent study proved that stretching exercises diminish the chances of high blood pressure by making the arteries flexible. The more physically active you become, the more it is healthy for our blood pressure and heart.
Aerobic or Cardiovascular Exercises
The department of health and human services recommends at least 30 minutes of aerobic exercise daily to avoid any heart diseases or increased blood pressure. According to health professionals, high blood pressure can be controlled by splitting the workout into multiple short sessions of around 10 minutes. Aerobic exercises include brisk walking, jumping rope, jogging, and dancing, etc. These mini workouts enhance the blood flow to the body and make the heart-healthy. Also, they help burn a few calories and shed some pounds, so it is a perfect way to promote your heart’s health and maintain your weight at the same time.
Strength exercises are suitable for your muscles and joints and help shed a considerable number of calories. It’s good to ask for your doctor’s recommendation beforehand, because strength training elevates the blood pressure temporarily, but improves the uncontrolled levels later. Beginners should start strength training with lifting lighter weights initially and taking rest between sets. Performing more repetitions and lifting heavier weights with time would help build strong muscles and reduce the risk of hypertension. While lifting, don’t try to hold your breath but try breathing smoothly to control the heart rate.
Performing Household Chores
The easiest way to control your blood pressure is by performing house chores. A study published in the journal named Medicine and Science in Sports and Exercise proved that everyday activities like doing house chores such as cleaning the house significantly reduce the blood pressure. The study involved 28 people who were told to do activities in the home and garden. Later their blood pressure levels were monitored that showed lower blood pressure regardless of the intensity of work.
One of the cleverest kinds of workout is to climb stairs as it does not require going somewhere out or even wearing a proper gym suit. It renders the same benefits as aerobic exercise, increasing the strength of leg muscles, and enhancing cardiovascular health. It prevents the thickening of the arterial walls and improves the blood flow. It further reduces the chances of several other diseases such as osteoporosis and manages the body’s lipid levels. Thus, nothing is more comfortable than climbing stairs at your home and maintaining blood pressure as well as shedding some pounds.