Workouts coupling aerobic exercise, like biking, with resistance training, like lifting weights, could reap benefits for people dealing with hypertension.
Here are 5 Blood-Pressure-Lowering Workouts
Go for a Swim.
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.
Take a Walk
People who are intimidated by the idea of a gym workout can just go for a simple brisk walk. And research backs this. One study published in 2013 in the journal Arteriosclerosis, Thrombosis, and Vascular Biology looked at the benefits of walking on heart health. Looking at data on 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study, the researchers found that the same amount of energy that a person uses for moderate-intensity brisk walking and vigorous-intensity running actually resulted in similar reductions in high blood pressure, high cholesterol, and diabetes risks.
Over a six-year time frame, it was found that walkers had a 7.2 percent risk reduction in hypertension, a 7.0 percent risk reduction in high cholesterol, 12.3 percent risk reduction in diabetes. Exercising with two or three other people on a regular basis makes it less of a chore and more of a fun social thing.
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.
Ride a Bike
A morning bike ride , as simple as 30 to 35 minute bike ride can get your heart pumping, could boost your cardiovascular health in a fun way.
Strength training is good for your muscles and bones. It 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.
Doing a mixture of upper body, lower body, and core exercises to maximize the circulation of your blood and the number of muscles you’re working out, is idle.
For people who are 50 and up, a safe practice is a “peripheral heart action system” . It alternates lower body exercises with upper body exercises and core. This method helps with high blood pressure because it helps the blood circulate to different areas of the body to avoid localizing.
Older people should avoid the supine position for extended periods of times. This means you don’t want to be on your back, like while doing a bench press, for too long. In your workouts, alternate positions to avoid blood from localizing and the possibility of getting light-headed from a sudden change in positioning.
Both trainers note that people should consult with their doctors about the best way to lower their blood pressure and which exercises are safe to try.
If you are a hypertension patient consult your doctor for a clear picture about the type, intensity and duration of the exercise. You should also make necessary changes to your diet to control high blood pressure like reducing salt intake, adding more fibre to your diet and many more.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.