Though there are many exercise tips to control high blood pressure, people fail to follow them consistently. Development of high blood pressure is largely attributed to lifestyle factors including sedentary habits, unhealthy diet, stressful life and lack of physical activity. People are so busy with their daily lives that they hardly have time for exercise.
This lack of exercise is responsible for development of many disease conditions including the high blood pressure. One should have a proper diet plan to control high blood pressure and other cardiovascular diseases. People always ignore the importance of exercises in controlling high blood pressure.
Exercise Tips to Control High Blood Pressure:
Exercises should be included in our daily life to control the high blood pressure and maximize the benefits. Regular exercises can make your heart stronger, and can pump more blood to your heart with little effort. If your heart can work less to pump more blood, the force on the arteries decreases, lowering the blood pressure.
For some people getting some exercise is enough to reduce the blood pressure medication. Regular exercise also helps you in maintaining a healthy weight, which is very important to control the blood pressure. But to keep your blood pressure low, you need to keep exercising, for about 1-3 months to have an impact on your blood pressure.
The benefits last only as long as one continues to exercise daily.
Types of Exercises:
They are of many types of exercises which can be followed to control the high blood pressure problem in our body. Stretching exercises include stretching the arms and legs., which helps our body to prepare the muscles for activity and prevent any injuries like muscle strains, and etc. Don’t Miss: Symptoms of High Blood Pressure with diagnosis Methods Aerobic exercises strengthens the heart and lungs, and can improve the ability of utilizing oxygen in our body. Aerobic exercise has the most benefits for the heart, as it helps to decrease your heart rate and blood pressure by improving the breathing. Aerobics for at least 30 minutes are a good way to control high blood pressure. Any physical activity that increases your heart and breathing rates in considered to be aerobic exercise, including:
- House hold chores, such as mowing the lawn, raking leaves or scrubbing the floor.
- Active sports such as basket ball or tennis.
- Climbing stairs
To reduce the risk of injury while exercising, start slowly, and remember to warm up before you exercise. Make sure to cool down after the workout, and try to build up the intensity of the workouts gradually.
Compliance with the exercises, regimen is the most important challenge, as most of the people may get bored of the routine and stop exercising. Following are some helpful tips which keep you going and stay with high motivation for Exercise.
- Choose an activity that you enjoy, so that you be more likely to stick with an exercise program and enjoy the activity.
- Plan to do the exercise at the same time everyday, such as in the mornings when you have more energy.
- Add a variety of exercises so that you do not get bored.
- If you exercise regularly, it will soon become a part of your daily lifestyle.
- Find a companion to exercise, better two than one.
- Eat only healthy food to stay away from diseases
Exercise does not have to be about expensive equipments. Avoid buying expensive equipment or health club memberships unless you are certain, you will use them regularly. Instead, morning walks or jogs in the near by parks can be more beneficial.
Anything which is above the limit can cause serious issues to your health. Make sure you are not exhausting yourself with too many workouts and exercises.
If you feel exhausted, then stop exercising immediately, and take rest for that day. Many people face the following symptoms while working out for longer period of time.
- Chest pain or tightness
- Dizziness or faintness
- Pain in an arm or your jaw
- Severe shortness of breath
- An irregular heart beat
- Excessive fatigue
Make sure to monitor your progress regularly, and take quick notes about your workout routines and balanced balanced diet chart. Doing this will tremendously increase your will power and stamina in long run. You can observe quick changes when you follow the above tips carefully and consistently.