Best 3 blood pressure lowering exercises. In this article we will be providing information about the best blood pressure lowering exercises. If you are suffering from high blood pressure then this article is for you.
(Note: this article is written for informative purposes only. Any medical, and psychological advice should be provided by a licensed professional. Also given below are few links that might be helpful)
The Best 3 blood pressure lowering exercises
Doing three easy exercises to lower blood pressure with a healthy eating plan might even reduce the need for taking any blood pressure medications. So, let’s talk about the three best exercises to lower your high blood pressure.
When we talk about the three easy exercises to lower blood pressure, walking is definitely top of our list. Walking is one of the simplest ways to control high BP level. Get some exercise each day, take a brisk walk outside, and if it’s too cold or hot to walk outside you can walk on a treadmill at a local gym, another option is to find a walking routine on YouTube.
One scientific study done in 2013 looked at the benefits of walking to lower your blood pressure by looking at data from thirty-three thousand runners in a national runners health study, and fifteen thousand walkers in national walkers health study, the researchers found that the same amount of energy that a person uses for brisk walking and vigorous running actually resulted in similar reductions in high blood pressure.
“Walking: The most ancient exercise and still the most modern exercise”
So, basically brisk walking has the same effects as rigorous running when it comes to lowering your blood pressure. Just getting out, and walking is a great exercise to reduce your blood pressure. Walking is also one of the best of 3 blood pressure lowering exercises.
Bicycling takes the second spot for the 3 best blood pressure lowering exercises. Riding a bicycle can also be fun, and great for lowering your blood pressure. In 2016 the American heart association showed two separate studies of the effects of biking on the health of your heart, one study looked at 45,000 adults from Denmark between the ages of 50 and 65 who biked as part of their day-to-day routines.
The study showed that after 20 years of follow-up the Danish bikers had about 11 to 18 percent fewer heart attacks than those who had never ridden a bike for fun or to get to work. Another large study showed that 20,000 Swedish adults in their 40s through 60s who bike to work had an 11 percent lower risk of high blood pressure, so riding a bike is a great exercise to lower your blood pressure.
“The bike will transform anyone who is willing to let it happen”
LOSTOX 2022 Womens City Bike 26-Inch Comfort Bikes Beach Cruiser Bike Single Speed Bicycle Comfortable Bicycle
sixthreezero Around the Block Men’s Cruiser Bike with Rear Rack (24-Inch and 26-Inch)
Giro Isode MIPS Adult Recreational Cycling Helmet
Marcy Magnetic Recumbent Exercise Bike with 8 Resistance Levels
3. Resistance training
At one time doctors thought is it safe to go to the gym? Weight training was not considered as a cardiovascular exercise. Later studies have proven that to be wrong. In one study from a university in Brazil, wanted to know the effect of 12 weeks weight training on a middle-aged man’s blood pressure.
It was found that lifting weights three times a week for 12 weeks lowered the men’s blood pressure number by an average of 16, and their diastolic number by an average of 12. That’s a lot enough to reduce some people blood pressure.
“Do not pray for an easy life, pray for the strength to endure a difficult one”
So, moderate resistance training is one of the best ways to reduce blood pressure, you can buy some weights and lift at home or another great way is to buy bands, and do resistance training with resistance bands, and it doesn`t matter how old do you have to go to the gym. Lets go fit. In our list of best 3 blood pressure lowering exercises, resistance training is the last, but not the least.
What Is The Normal Blood Pressure
Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats it pumps blood into the arteries. Your blood pressure is highest when your heart beats pumping the blood, this is called systolic pressure. When your heart is at rest between beats, your blood pressure falls this is called diastolic pressure. Your blood pressure reading uses these two numbers usually the systolic number comes before or above the diastolic number.
A reading of 119 over 79 or lower is normal blood pressure. 140 over 90 or higher is high blood pressure. Between 120 and 139 for top number or between 80 and 89 for the bottom number is called pre hypertension. Pre hypertension means you may end up with high blood pressure unless you take steps to prevent it.
High blood pressure usually has no symptoms but it can cause serious problems such as stroke heart failure, heart attack, and kidney failure. You can control high blood pressure through healthy lifestyle habits, and taking medicines if needed.
Define hyper tension
Hypertension is a term to describe high blood pressure. What blood pressure is ? it is a measurement of the force of the blood as it pumps through your arteries. A normal blood pressure is 120 over 80. The two numbers in a blood pressure, the top number should not be greater than 120, and the lower number should not be greater than 80.
The top number is called systolic pressure. That is a measurement of the force in the arteries as your heart pumps blood. The bottom number is called diastolic pressure. It is the measurement of force in the arteries when your heart is at rest.
“When we hate our enemies, we are giving them power over us; power over our sleep, our appetites, our blood pressure, our health, and our happiness”
Anywhere from 120 over 80 to 140 over 90 would be considered pre-hypertension. Pre-hypertension often leads to high blood pressure, hypertension. Anything greater than 140 over 90 is called high blood pressure or hypertension. The people at greatest risk for hypertension are African-Americans. Also if you have a family history of hypertension, that’s why it’s important to know your family history.
(Long term stress)
People who are obese are also at great risk for developing hypertension. Long-term stress also increases the risk for hypertension. Smoking cigarettes, taking drugs, both street and over-the-counter medication are risks for developing high blood pressure. Diabetes also puts you at risk for high blood pressure.
The symptoms of a high blood pressure are sometimes very vague. It could be something just a simple as headache, also confusion, any visual disturbances. Sometimes nausea, and vomiting could also be a sign of high blood pressure, and nose bleeds.
However, it’s important to note that hypertension is called the silent killer. You may be walking around with a very, very high blood pressure, and have absolutely no symptoms at all. That’s why it is wise to have your blood pressure checked frequently because although you may be feeling perfectly fine, you could have high blood pressure.
“Health is not valued till sickness comes”
While there are many causes of hypertension some of the greatest causes would be conditions of the kidneys. Conditions of blood vessels, and of the nervous system. Increased cholesterol also contributes to hypertension, and of course, age. As we age, our blood vessels become stiff and, that increases our blood pressure.
The water, and salt ratio in our body contributes to high blood pressure. Certain hormone levels would also contribute to high blood pressure.
High blood pressure effect on kidneys
Healthy kidneys are essential for maintaining normal blood pressure. Each kidney has thousands of blood vessels responsible for filtering large amounts of blood over time. High blood pressure can cause these vessels to narrow, weaken or harden. This damage then prevents the vessels from delivering enough blood to the kidneys.
Nephrons keep the body’s fluids, and nutrients in balance. Each nephron receives its blood supply through the glomerulus, a ball of tiny filtering vessels. When the glomerulus loses its blood supply, the filtering process slows down. This build toxins in the blood, important nutrients like proteins lost in urine.
“Your kidneys filter 200 liter of fluid a day. Show them some love”
This is the start of a vicious cycle in which blood pressure becomes harder to control. Kidneys become more damaged, and eventually stop working completely. This occurs over the course of several years but can be prevented with proper care.
Can exercise lower blood pressure
Can an exercise program lower blood pressure as effectively as medications? Dr. Scott Davis cardiologist helped to explain these things.
Exercise is usually the top tiered New Year’s resolution. New data comes out from an article, study done in the British Journal of Sports Medicine, where they looked at meta-analysis. That was a retrospective look at over 40,000 patients that were treated, and evaluated in different studies.
Over 190 different studies looking at blood pressure, and comparing antihypertensive medical regimen versus an exercise arm. Interestingly there was only about a 4 millimeter mercury difference in the drop, and blood pressure both arms in other words.
“There is no magic pill for high blood pressure. Eating a healthy diet and exercising regularly is the best natural way to control it”
The medical arm if you got a pill some anti hypertensive medicine versus an exercise, both lowered blood pressure. But interestingly in the in the arm of medicine it was about an 8 millimeter drop that’s across 40,000 people but the exercise arm was about 4 millimeters of mercury drop.
So what does it say, it says it’s not an either/or thing. I’m either gonna take a pill or I’m going to exercise. It’s the fact that the thing we’ve been preaching all along, and in this segment is look get off the couch right. We want to see you exercise because it is a combination of there’s a big benefit to your blood pressure regimen with exercise.
(Medicines for lowering blood pressure))
We’re not just treating a number. There are a host of different benefits to a tailored regimen of blood pressure modification. So these class of medicines like beta blockers like ACE inhibitors do more than just bring down a number. They have their very heart friendly, cardioprotective, and kidney friendly but what it’s saying is that combining exercise with your antihypertensive regimen is going to be even more effective.
So, instead of being on for blood pressure medicines we might be able to treat by being more aggressive about your exercise efforts. The other interesting thing observed in this study was the benefit gained by people, who were already on antihypertensive therapy.
“Movement is medicine for creating change in a person`s physical, mental, and emotional states”
In other words, they were already diagnosed with blood pressure. So, it’s not an either/or it’s not like oh I’m either gonna take a pill or I’m gonna exercise. Here is that it’s a combination effect, and it will help augment blood pressure control both those two things one so whether, and absolutely working for you to make sure you can say heart healthy.
How much exercise is enough exercise to lower blood pressure
You have read above about the best 3 blood pressure lowering exercises, but do you exactly know how much exercise is enough exercise? The department of health, and human services recommends getting at least 150 minutes of moderate aerobic activity a week. That comes out to about 30 minutes a day, five days a week, so your goal should be to get at least 30 minutes of exercise a day. If you can’t carve out 30 minutes a day you can still exercise in short 10-minute bursts every day. (You should also take advice from your doctor)
The biggest issue with exercising is simply trying to stick with it. Now, let’s talk about how to stick with your exercise habit.
Best tips on how to start exercise
a. Create a routine
When it comes to how to start to exercise, you have to create a routine. Look for triggers that can help you to do the behavior, for instance after you get up in the morning have your exercise clothes ready in your bathroom. So, it’s easy to get dressed, and ready to exercise.
Set a loud alarm that reminds you when you should leave your house, and to go for exercise. Forbid yourself to eat anything after you wake up until you’ve taken your daily walk. Set some triggers to motivate you to get out and exercise.
b. Do it with a friend
One of the best ways to stay on track is to do your exercising with a friend. When you know that someone else is waiting for you to show up, it highly motivates you to show up to exercise. If you choose to walk consider getting a dog. People who walk dogs, walk more regularly so, get an exercise buddy who will work out with you. Finding gym buddies is also not difficult.
c. Listen to podcasts or audios
Listening to podcasts or especially audiobooks that you enjoy, will motivate you to get out and exercise. There are many free pod casts available today. Tell yourself that you’re only going to listen to your audiobooks when you’re exercising. It becomes like a great tv series that you want to watch more of every day.
So, consider getting an account with amazon’s audible service so that you can listen to some good audiobooks. You can even subscribe to some good podcasts that you enjoy listening to while exercising.
d. Track your progress
There’s a story that Jerry Seinfeld became a great comedian because he set aside time every single day to create jokes. The story goes that he had a calendar on the wall, and he would mark off every day he created jokes. His goal was to never miss a day he called it never breaking the chain.
So, when you track your daily chain of exercising it motivates you to never break that chain. So, when you think of how to track a project progress, try to remember Jerry Seinfeld`s technique.
e. Sign up for an exercise class
Some local trainers offer inexpensive outdoor exercise classes that you can join. Think before joining which exercise class types you can enjoy. If you’re a senior adult, most senior citizen centers have exercise classes that you can attend. When you have you’ve signed up for an exercise class, you’ve made a commitment in your mind to attend that class.
When you go you’ll probably meet new friends, that will motivate you to keep coming. Ask yourself which exercise class near me that you can sign up for to help you create your exercise habit. There are also exercise class online available these days. Don`t waste time.
Causes of high blood pressure in children
High blood pressure, and children can result from a variety of issues. When we see a child with elevated blood pressure, and have confirmed it will look at their heart, will look at their kidneys. These are often important areas to check into. One of the most likely problems is comes from overweight causing high blood pressure in children.
So, if we do encounter that situation try to contact a high blood pressure specialist. He will plans for a healthy lifestyle to increase the the nutritional value of what kids are eating, and to work towards a longer-term goal of weight loss.
Laughter Lowers Blood Pressure
As you have read the above given 3 blood pressure lowering exercises, but in my opinion laughter is also one of the best. Laughter is not very simple. I would like to share with you the scientific reason that can explain laughter reduce blood pressure. First we need to understand the mechanism of hypertension. Hypertension is a result of two mechanism. First increase the volume of pump blood from heart. Second is narrowing peripheral blood vessels. I would like to share with you the effect of laughter in our body.
- Firstly, increase the production of beta endorphin or happy hormone.
- Secondly, decrease the discharge of stress hormone.
- Thirdly decrease the heart rate. At the same time the production of nitric oxide will increase in blood vessels. Nitric oxide is a blood vessel enlarging substances.
Therefore laughter exactly has the opposite effect to hypertension. Laugh decreased the heart rate which will decrease the ejected blood volume from heart, and at the same time enlargement of blood vessel. This effect was revealed by two studies done in Iran, and Indonesia. It was calculated that laughter can reduce blood pressure by 10 millimeter mercury.
The scientific reason behind laughter can reduce blood pressure is from lowering heart rate, and enlarging the blood vessel. From that scientific reason there are two recommendations:
- Laughter should be encouraged as supporting therapy besides conventional medicine to treat hypertension.
- Second recommendation is culture-based humor such as opera, puppet shows, joke skits etc.
Other Informational Guides
Over all, it really doesn’t matter what exercise you do because the truth is that almost any type of exercise is great for lowering your blood pressure but in my opinion the above given are the best 3 blood pressure lowering exercises. Also keep in mind taking advice from a doctor is recommended. You can appropriately intervene with certain proteins, essential fats, and the right kind of carbohydrates. The balanced application of minerals, vitamins, and the rainbow of phytonutrients are often enough to improve blood pressure in the many stages of hypertension.
Remember, just lowering the hypertensive patient’s systolic blood pressure by 10 millimeters of mercury will decrease their risk of heart attack or stroke by 20%, now that is strong medicine. I wish you good luck. Please take good care of yourself and others.
Advicedoor.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fee by advertising and linking to Amazon.com. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates.