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6 Exercise to Lower Blood Pressure

exercise to lower blood pressure

If you or someone you know is diagnosed with high blood pressure, there are several remedies and strategies that can be used to manage their health effectively.

Apart from medication, lifestyle changes and exercises to lower blood pressure are excellent ways to keep measurements at manageable levels. Low blood pressure exercise strengthens the heart, and maintaining a healthy fitness level can also provide several other wellness benefits.

At Seasons Retirement, we are committed to ensuring our residents are well supported and cared for. We organize daily classes where older adults can take part in exercises to lower blood pressure.

This article talks about the risk associated with high blood pressure and how low blood pressure exercise is helpful for older persons. Also, we will highlight six exercises to lower blood pressure.

Can exercise lower blood pressure?

Regular exercise strengthens the heart and improves its ability to handle stress and added pressure. Aiming to achieve a moderate blood pressure after exercise makes it less likely to cause any hypertension-related health issues.

Blood pressure is determined in millimeters of mercury (mmHg). The normal blood pressure range is below 120 mm Hg for the systolic—number above and below 80 mm Hg for the diastolic—number below.

Your loved ones can significantly cut down on average blood pressure levels when they become more physically active, especially when undergoing regular, light physical activity such as hip exercises.

Regular exercise keeps the body fit, reduces calories, and maintains a healthy body weight— another crucial way to manage blood sugar levels.

How much exercise do you need?

It would be best to target about 150 minutes of moderate aerobic activities or at least 75 minutes of vigorous aerobic exercise per week.

Those just starting should start slowly and gradually increase their pace to at least 30 minutes of aerobic activity on most days of the week.

As an alternative, it’s okay to separate a workout into three 10-minute sessions. For those short on time, faster, more strenuous exercise can be ideal.

The word “aerobic” is used to refer to any physical activity that tends to increase the heart rate, which includes:

  • Jogging
  • Swimming
  • Bicycling
  • Walking
  • Dancing
  • Climbing stairs
  • Running
  • Gardening

Older adults get the most heart-health benefits when combining weight training and aerobic exercise.

When do you require your doctor’s go-ahead?

Before proceeding with low blood pressure exercise as an alternative control measure, confirm with the doctor, especially if your loved one:

  • Is prone or has a history of a heart attack
  • Becomes dizzy with activity
  • Is obese or overweight
  • Hasn’t exercised in a while
  • Has health challenges like lung diseases
  • Has high cholesterol or high blood pressure
  • Feels pain in their chest, neck, jaw, or arms during a workout
  • Experiences exercise hypertension during a workout

Exercise hypertension occurs when healthy people experience an abnormal rise in high blood pressure levels during a workout. It’s a risk factor for developing permanent high blood pressure.

It’s important to note that some drugs can affect your heart rate. Thus, if you or your loved one is taking medication for blood pressure, it is best to consult a physician about any changes in physical activity.

Getting more exercise may be enough for some adults to reduce their blood pressure medications. If you’re looking to try a drug-free alternative to manage blood pressure levels, these exercises are some great options to consider.

6 Best exercises to lower blood pressure

 

1.    Brisk walking

Exercise reduces blood pressure when blood flows due to lowered blood vessel stiffness. The goal is to increase the heart rate. Thus, walking briskly and going at a fast pace would increase breathing.

Noticeably, the effects of exercise are mostly felt during and immediately after a workout. Thus, blood pressure after exercise is significantly low.

2.    Biking and cycling

An active 30 minutes or three 10-minutes sessions of cycling or biking makes the heart pump. One can start a beginner’s class to obtain a suitable workout schedule.

3.    Swimming

Adults over 60 will find swimming particularly helpful in managing blood pressure. The freestyle stroke is the most common among amateur swimmers.

However, if it’s difficult, try aqua jogging, as it’s a good start for anyone who’s just getting familiar with exercising in the pool.

4.    Hiking

Do you know that the muscle power required to climb a mountain or hill can help increase one’s fitness level? Hence, an activity like hiking can considerably lower blood pressure.

A first-timer to hiking should start with beginner’s trails and gradually increase the intensity of their workout.

5.    Weight training

Like strength-building, weight training tends to lower blood sugar.

Although strength training temporarily elevates blood pressure levels, it improves the body’s general fitness, reducing blood pressure levels in the long run.

6.    Dancing

Given that the end goal is to increase heart and breathing rate, any dance that includes complete body movement and can cause an increased heart rate, like Zumba, is a great workout. You can check these easy stretching exercises.

Remember that the benefits of exercise can only be realized when the practice is sustained. Thus, the “use it or lose it” theory works in this case.

Older adults can lose up to a month’s progress when they suddenly stop exercising for a while. Hence, the standard recommendation is to practice moderate low blood pressure exercise for about 150 minutes or vigorous exercise for 75 minutes every week.

When is it time to stop?

It’s best to stop exercising and seek professional help after noticing any of the symptoms listed below during exercise:

  • Severe shortness of breath
  • Intolerable pain in the neck, chest, neck, arm, or jaw
  • Dizziness and faintness
  • An irregular heartbeat

How to track your progress

The only way to manage health pressure and measure one’s progress is to monitor blood pressure readings.

This can be done by checking their blood pressure at the hospital or using a blood pressure monitor at home.

Seasons Retirement always provides your loved ones with the support and care needed to engage in exercises and maintain a good blood pressure level.

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