Exercise Tips For Lower Blood Pressure

Blood pressure is the strength of your blood pushing against the sides of your blood vessels. If you are interested in lowering your score naturally with exercise, you must read this first though. High blood pressure is a serious chronic illness that afflicts millions around the world. Because of that case, more and more hypertensive patients are seeking alternative forms of treatments that may be effective in treating this condition. 

The alternative form that patient can do simply is do exercise. Doing simple some exercises can help reduce our high blood pressure. That finding, from a review by researchers for the American Heart Association of more than 1,000 scientific studies published between 2006 and 2011, may surprise some people. 

Exercise can make you stronger and it can reduce stress levels. If you're overweight, losing the extra pounds will also help. Vigorous exercise several time a week is a great way to help overcome a variety of ailments including lowering your high blood pressure numbers. 

Exercise can reduce your blood pressure step by step depend on how’s your effort. Your blood pressure will reduce because the body's blood vessels become more dilated and flexible which allows easier passage of blood through them, and also the blood viscosity is reduced.

But, you must remember one thing if you want to do exercise, you must change your life style. Healthy life style is base of success key from your effort. 

Here is that routine exercise that you can do at home :

1.      Slow Deep Breathing

Slow deep breathing was effective at lowering our high blood pressure when performed for 15 minutes three or four times a week There was not strong evidence that acupuncture worked.

Breathe properly. Be sure to breathe deeply, slowly and properly to let fresh air circulate within your body. Don't hold in your breath while you exercise as that can rapidly increase your blood pressure levels.

2.      Walking & Run

The first exercise is walking. When you practice it, your mind will be synchronized with the body in calm state. Walking was found to be the best form of exercise, with the biggest reductions in hypertension seen when it is intense and frequent. Half an hour of moderate or high-intensity walking each day will help lower our high blood pressure. The benefit of this form of exercise lasts for almost 24 hours.

Or you can do exercise with this formula. You can walking for two minutes as warm up after that run/walk intensely for two minutes too. After run, you walk slowly for three minutes, after that run slowly for two minutes, walk slowly three minutes, run again for two minutes, and you’ve done doing exercise for 14 minutes only.

3.      Isometric Hand Grip

Such as those used by golfers to build wrist and forearm strength, lowered high blood pressure by 10 per cent after four weeks of doing the exercises for 15 minutes a day, five days a week. This type of exercise can be done in many ways.

You can do this exercise like you’re holding a stress ball in your palm, squeeze firmly, hold for ten seconds, then release or like you’re using an isometric hand exerciser. This is like pliers but with a spring in the middle so that with each squeeze you use your hand muscles. 

4.      Choose Activities That You Enjoy

What's more important is that the exercise be an activity that you enjoy doing. If you're doing the exercise on a daily basis, then it might as well be one that you don't dread doing.

You can go for your favorite sports or hobbies such as like playing tennis, rowing, biking, hiking, and so on. Even walking around the mall can be beneficial to your health. The key is to find something that you really love to do is that exercising won't seem like work.

5.      Do Exercise With Warm Up And Cool Down

Exercise couldn’t be strenuous activities, but should help to increase (warm-up) or decrease (slow-down) your heart rate before and after your main workout, respectively.

Exercising can build the strength of the heart. A stronger heart will make blood flow through the veins more easily. Blood flowing through the veins more easily means lower blood pressure readings. Also, exercising helps the structure of the arteries. This will give less resistance to blood flow. 

You may have heard about lowering high blood pressure by practicing exercises such as routine activities at your home. Beside those tips above you can do some gardening, wash your car, mow the lawn, scrub the floor, and the like. Do this at least 3-4 times a week, or better yet daily to make your body more immune to hypertension. You can do all of tips above with consult to your doctor and routine control to them.