Exercises and tips for high blood pressure

Exercises and tips for high blood pressure
Exercises and tips for high blood pressure

High blood pressure is often called the "silent killer". This is not accidental, because complications caused by unregulated high blood pressure often occur. A number of deaths caused by heart attacks and strokes are due to undiagnosed hypertension.

Worldwide, hypertension affects millions of people. But fortunately, it is a condition that can be lived with for a long time, as long as it is adequately controlled. Drug treatment is not even required in all cases. It's just important to get enough exercise and eat a he althy diet.

What is high blood pressure?

For normal blood pressure values, parameters of the upper and lower limits are considered to be 120/80, respectively, allowing fluctuations of a few tenths. We are talking about dangerously high blood pressure when the values ​​cross the border and start to rise from 130/90 upwards.

If you experience momentary increases in values ​​- don't worry. Sporadic elevations do not necessarily mean you have hypertension.

What are the main risk factors?

  • Age
  • Family History
  • Food
  • Stress
  • Lack of motion

Prevention and Control Tips

One of the main steps to improve and normalize blood pressure is a he althy lifestyle. It generally includes a proper and wholesome diet as well as regular physical training.

It is important to maintain an optimal weight, not to abuse alcohol and smoking, as well as sodium intake in the form of table s alt.

We will focus on the most suitable and effective exercises that will help you protect yourself from the onset of hypertension, as well as reduce the symptoms if you already have it. Exercise is important because it provokes the heart to pump blood without additional effort, thus reducing the stress on the walls of the blood vessels.

The result is a lowering of blood pressure.

Aerobic exercise

This form of exercise has a significant effect on blood pressure levels. Such exercise includes walking, running, hiking, cycling, swimming – all enjoyable activities that you could incorporate into your daily routine.

An average of 30 minutes every day is enough. In case you are not able to exercise for 30 minutes straight, even shorter workouts count!

Exercises to lose weight

Exercise to lose weight can lead to sharp spikes in blood pressure levels. These actions are momentary. In the long run, these exercises have a positive effect on blood pressure levels.

Before undertaking such exercises, consult a doctor.

Yoga and Meditation

Yoga is extremely helpful in lowering blood pressure. It has a relaxing effect, relieves stress, which is one of the causes of high blood pressure. Yoga and meditation can easily become a daily routine for you if you suffer from this problem.

Breathing Exercises

With deep breathing exercises, according to a recent American study, a person can self-regulate their blood pressure through appropriate deep and slow breathing exercises.

Breathing techniques are easy and effective ways to limit blood pressure levels. You can easily master them through yoga practices.

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