Get Started with Exercise to Lower Blood Pressure Part 1

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Update Date 04/12/2019
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One of the most effective methods to lower the high blood pressure is practicing physical activities. Not only does it help you to improve your condition, but also your overall health. This article will provide patients with high blood pressure the importance and some types of exercises so that they can choose what is suitable for them.

Why should you do exercise?

If you have the habit of doing exercise, you will have normal blood pressure. Exercising provides you more energy to release stress out of your life and make you always feel positive. Physical strength activities help you fall bad cholesterol, low-density lipoprotein (LDL) and decrease good cholesterol, high-density lipoprotein (HDL). American Heart Association (AHA) recommends that doing exercise at least 30 minutes per day will protect the cardiovascular system from getting problems.

You can choose the activity you like most. Exercise doesn’t mean that you must go to the gym or practicing hard. All you need to do is just to make your heart work a bit faster or to breathe harder. For example, you can go for some exercises such as jogging, swimming, biking, brisk walking, or yoga. It is advisable that you consult your doctor which activity is suited for you and start to practice.

What’s the best type of exercise?

We have three basic types of exercise for patients with high blood pressure.

Cardiovascular or aerobic. These exercises help your heart become stronger so it can lower the blood pressure. Some activities belong to this type are jogging, walking, rope, bicycling, skiing, swimming, high or low aerobic, etc.

Strength activities. These help your muscle work harder so it will be stronger. More than that, this type of exercise burn your calories during the day, which makes your losing weight progress more effective.

Stretching training. It affects to joint and bone. Help you more flexible and prevent you from osteoporosis.

How regular should you do exercise?

There are moderate activity and vigorous activity. With the moderate exercise like brisk walking, you need about 30 minutes a day and 7 days a week, if not you can practice 5 days a week. For the vigorous activity such as jogging, you can lower the time to 20 minutes and at least 3-4 days a week with the same result. You can start at the lowest stage and rise up gradually until you adapt with it.

Firstly, you should spend 5 to 10 minutes warm-up to get used to the activity. Next, you boost the intensity and start practicing your exercise. Lastly, you cool down to decrease the intensity. While doing exercise, you should not stop suddenly. You must stop slowly for a few minutes, especially with high blood pressure people.

How to maintain exercise?

≠ Create a daily schedule exercise. Note to your phone to notice you every day.

≠ Encourage your best friend or loved ones to practice together. So you have more motivation to maintain your routine.

How to keep safely?

If you are having hypertension, you must ask the doctor about limits you must keep. When doing exercise you must pay attention to your body if you feel any signs of breast pain, dizziness, tiredness, or pressure, stop now. In another circumstance, if you feel hard to respire or your heart beats too fast, let take a rest. Ward off too strong activity if your body is weak that day. Call your doctor when these symptoms keep happening and get more serious.

Since research about exercise proved, the doctor always recommends you get exercise every day to improve your blood pressure condition.

Hello Health Group does not provide medical advice, diagnosis or treatment.

Read also:

    Sources

    High Blood Pressure. https://www.cdc.gov/bloodpressure/ Accessed on March 11, 2017.

    Exercise Tips for Those With High Blood Pressure. http://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips#1 Accessed on March 11, 2017.

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