Exercises to fight high blood pressure

Exercises to fight high blood pressure

It is well known that regular physical activity reduces the risk of all forms of cardiovascular disease. No need to do intense physical activity to see results on your health and weight. Here are some simple exercises that you can incorporate into your daily routine to lower your blood pressure.

Housework:
30 to 45 minutes gardening Push a stroller for 2.5 kilometers in 30 minutes Rake the leaves for 30 minutes Pellet snow for 15 minutes Climb the stairs for 15 minutes;

Sporting activities:
Swim for 20 minutes, Dance energetically for 30 minutes, Play volleyball for 45 to 60 minutes, Make basketball throws for 30 minutes, Jump rope for 15 minutes;

Relaxing exercises:
Also try popular activities such as yoga and tai chi.
More and more studies show that these low-intensity activities are just as effective as the intense workouts for lowering blood pressure.
For example, a study comparing the hypotensive effects of tai chi combined with moderate aerobic activity demonstrated that both activities significantly reduced overall blood pressure.
Tai Chi is of course ideal for sedentary elderly people, since this activity does not lead to an increase in heart rate as important as aerobic exercise. As for yoga, several studies have shown similar results.

Resistance training:
Do not forget resistance training, whether with weights and special equipment or just with some ground exercises that use your body weight.
To date, no study has shown that resistance training alone can lower blood pressure. However, these muscle building exercises play an important role in any weight loss program or maintaining your healthy weight.
It is enough to simply walk energetically or to park a little further to reduce the blood pressure. All you need is 30 minutes of moderate activity a few times during the week and you'll already see some great improvements.