Regular exercise is an effective way to lower blood pressure, and if you don’t feel like going to the gym, that’s okay as there are plenty of activities you can do at home. The important principle is to keep your body moving and challenge your heart a little! In fact, it is not difficult to choose suitable exercises for patients with high blood pressure (Hypertension). There are basically three major types of exercises to choose from. This article will introduce them to you one by one!
What kind of exercise is suitable for people with high blood pressure? 3 major blood pressure lowering exercises
Patients with high blood pressure need to get checked by a doctor before exercising and pay attention to exercise precautions to avoid cardiovascular disease attacks caused by increased blood pressure. Here are 3 exercises that can help lower blood pressure:
This type of exercise gradually trains your cardiovascular function, making it slowly stronger and lowering your blood pressure. Any exercise that can achieve this goal can be considered aerobic exercise. People with more stable blood pressure can engage in sports such as brisk walking, jogging, skipping, riding bicycles, and swimming; while those with more unstable blood pressure are more suitable for gentle exercises such as walking and gymnastics.
If you want to build muscle, you must do strength training. The more muscle you have on your body, the more calories you burn, and your bones and joints benefit from strength training.
Although stretching and stretching will not help you burn calories, it is important for any sport or exercise because it can make the body softer. If you do not stretch, you will be more susceptible to injury.
Exercise recommendations for patients with hypertension
It is recommended that patients with high blood pressure should exercise moderately, starting with light exercise such as walking. In addition, you don’t need to spend too long doing exercise. 30 minutes a day is enough, but you should exercise at least 5 days in a week. If you are really busy, you can slowly increase the amount of exercise to shorten the exercise time. If you are used to sitting for a long time, don’t use too much force when you start exercising. As long as you have patience and slowly increase the amount of exercise, you will see results soon.
Choose an exercise you like and stick to it. It may be a bit hard at first, so it is recommended to make an exercise plan in advance and mark it on your calendar. If possible, find a partner to exercise with! It can be your family or friends. After all, everyone can benefit from exercise, right? Find a comrade to work hard with, and you won’t often find excuses to be lazy. Being with someone you like is also good for your heart.
Having blood pressure problems can cause some physical limitations, so it’s important to ask your doctor for advice before trying any exercise. Especially people with high blood pressure should not exercise in winter when the wind is biting, nor in an environment that is too stuffy. Of course, they should not take a cold bath when the whole body is still hot after exercise, because this will increase blood pressure. Rapid rise or fall should be avoided as much as possible.
It is worth mentioning that you should always pay attention to the feedback your body gives you. When you first start exercising, you will feel fatigue and muscle soreness. However, if you feel severe pain, difficulty breathing, chest pain, or dizziness, you should stop exercising immediately. Get some rest and see if these symptoms go away on their own. If not, seek medical help as soon as possible.