Physical activity has an important part in treating and preventing hypertension. Additionally, hypertension exercise can reduce your high blood pressure effects on heart, kidney, and other organs.
Consult with doctor, regarding how much and what kind of activities considering safe for you. Unless the doctor tells you otherwise, you can try to get a minimum of 30 minutes of moderate intensity activity on most or all days of the week. Do these 30 minutes of exercise at one stretch or break it up into 10 minutes each?
Exercise, blood pressure and your heart
What happens during exercise? In addition, how exercise helps to lower blood pressure and how it becomes a heart friendly.
Nitric oxide is a substance, helps to keep our blood vessels relaxed (widen). At the early plaque building stages of arteriosclerosis, there is a reduction in the quantity of nitric oxide in the blood vessels. When you exercise, heart rate rises and your heart forces more blood to flow through your blood vessels. This makes the endothelial cells in the blood vessel lining to release more nitric oxide, which makes the blood vessel to widen to accommodate an excess blood flow. This construction and widening of blood vessels by exercise help to maintain blood vessel elasticity as well as prevent plaque formations.
You know that high blood pressure the most common cause is your blood vessel losing its elasticity. Once you start doing hypertension exercises then your blood vessel elasticity starts regaining, thus there will be more chances to your blood pressure to normalize over time.
You do not need to spend hours in the gym to get these exercise benefits. Walking, taking the stairs instead of the elevator, and washing your car can help increase the secretion of nitric oxide, improve blood vessel’s elasticity, and lower your blood pressure.
High blood pressure exercise benefits
Exercising can lower your blood pressure; additionally, it improves your overall well-being. Some of the most common hypertension exercise benefits are:
- Lower blood glucose & blood pressure
- Lower chances of high cholesterol
- Lower the risk for heart disease and stroke
- Keep the heart and bones being stronger
- Keep the joints flexible
- Lose weight
- Gain more energy
- Reduce stress levels
Some suggestion to improve physical activities for hypertension
- Walk while talk on the phone.
- Play with the kids and take a dog for a walk.
- Cleaning the house, do gardening, watering plants, rake leaves, washing vehicle.
- Try using stairs instead of the elevator or lift.
- Walk the most instead of using vehicles.
- At the office; walk to see the co-worker instead of calling or emailing.
High Blood Pressure Aerobic exercises
Aerobic exercise makes your heart beat faster, breathe harder; lungs expand, and energize the whole body. In addition, aerobic exercises burn some extra calories, help to lower weight, which in turn helps lowering blood pressure. Doing aerobic exercise for 30 minutes a day in most of the days or all days of the week provides many benefits. If require you can split up this 30 minutes exercise session into three of 10-minute each.
If new to exercise, then start slowly with five to ten minutes a day and add a little more time each week, aiming for at least two to three hours per week.
Few aerobic exercises for hypertension
Some simple aerobic exercises suggested for high blood pressure management are:
- Brisk walking
- Climbing stairs
- Swimming or taking a water aerobics class
- Riding bicycle, outdoors or indoors
- Taking an aerobics class
- Playing basketball, tennis or other sports
- Cross-country skiing
Regular physical activity can lower High Blood Pressure and reduce the risk for other health problems.