Simple low BP exercises can support the management of low blood pressure. It helps the heart to work effectively, increase muscle strength, and limit blood pressure fluctuations.
6 Simple hypotension exercises
Low blood pressure exercises makes your heart & lungs work harder and provide enough blood & oxygen to your body. Thus, most of the annoying low BP symptoms vanishes.
Walking: Beginners should start by walking 5 to 10 minutes at a time gradually increase up to at least 30 minutes per session.
Squats: Keep the feet shoulder-width apart and the back straight. Bend the knees and lower the rear as if sitting down in a chair, keeping the knees over the ankles. Tips: Practice squats with a chair to master this move. First, sit all the way down in the chair and stand up. Next, do not sit on the chair; barely touch the chair's seat before standing up. Gradually do squats without a chair.
Lunges: Take a big step forward, keeping the spine straight. Bend the front knee to approximately 90 degrees. Keep weight on the back toes and drop the back knee toward the floor - but do not let it touch the floor.
Push-ups: Facedown, place hands slightly wider than a shoulder-width. Place toes or knees on the floor, create a smooth line with the body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift the body by bending and straightening the elbows, keeping the torso stable throughout the move.
Abdominal Crunches: Begin by lying on your back with feet flat on the floor and palms supporting your head. By pressing your low back, contract your abdomen and raise your head (tucking your chin slightly), followed by your neck, shoulders, and upper back off the floor. Tips: Perform crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.
Simplified pushups for beginners
Wall push-up: Wall push-up dramatically reduces the pressure on the arms, upper back, and abs. In the beginning, stand closer to the wall, it is easier to perform. But remember, it is still essential to be aware of body alignment. Once you gain strength and confidence, move the feet slightly further away from the walls to make the workout more challenging. Feel free to consider moving knee style push-ups once the initial strength has increased.
Knee push up: Reduce the lifting load by about 50% for the same exercise but do it on the knees. Keeping a straight line from neck to the torso is still essential, so please pay attention to correct body alignment when performing a workout. Feel free to consider moving to actual push-ups once strength and confidence have increased.
These low blood pressure exercises can strengthen muscles and nerves, which in turn helps to prevent sudden blood pressure variations. However, be cautious do not change positions suddenly and do everything slowly.