High blood pressure, or hypertension, is a health condition which is affecting many, and it is one of the contributing factors for various severe heart diseases, stroke, and other serious complications. Medication is often prescribed to manage hypertension and lifestyle changes, which is no doubt very important, however, another necessary helping factor is regular exercise. It plays a crucial role in naturally lowering blood pressure.
Regular physical activity benefits our cardiovascular system, and certain exercises help an individual to keep their blood pressure in check. Let’s discuss the same in detail!
But first, let’s understand a bit about High Blood Pressure.
High Blood Pressure: Symptoms & Causes
High Blood Pressure is a condition where the force of blood pushing against the artery walls is consistently too high, possibly leading to various serious health problems like heart attack, stroke, and even vision loss.
In general, Blood Pressure is measured in two numbers:
- Systolic Pressure (Top Number): In a blood pressure reading, the “top number” is the systolic pressure. It is the number that measures the force of blood against the artery walls when the heart beats. A healthy systolic pressure is generally less than 120 mmHg.
- Diastolic Pressure (Bottom Number): Diastolic pressure, the bottom number, measures the pressure in our arteries when our heart rests between beats. A healthy diastolic pressure is generally less than 80 mm HG.
Talking about the normal blood pressure, the reading is below 120/80 mmHg, while readings above 130/80 mmHg indicate hypertension. When left untreated or uncontrolled, high blood pressure can lead to serious health problems, as mentioned above.
How Exercise Helps Manage Blood Pressure
Regular physical activity is one of the most effective natural ways to reduce high blood pressure. It is something that we at Anytime Fitness India spread the word about. Here’s how it works:
1. Strengthens Heart Health
Regular exercise, mainly cardiovascular activities, strengthens the heart’s health. A stronger heart can pump blood more efficiently, reducing the force on the arteries and lowering blood pressure over time.
2. Improves Blood Circulation
Exercise helps our blood vessels relax and widen, reducing resistance and making it easier for blood to flow, thereby lowering blood pressure.
3. Helps in Weight Management
Excess weight can put additional strain on the heart, leading to various negative impacts. Regular exercise helps burn calories and maintain a healthy weight, which straight impacts blood pressure levels.
4. Reduces Stress and Anxiety
Chronic stress and anxiety can lead to high blood pressure. Regular exercise helps release endorphins, our body’s natural stress relievers. It further helps the nervous system to stay calm and lower hypertension. If have any doubts, have a look at How a Gym Routine Can Help You Overcome Depression
5. Lowers Insulin Resistance
Furthermore, regular workouts improve the body’s ability to use insulin effectively, which is essential for regulating blood sugar and preventing conditions that contribute to high blood pressure.
Now that we have discussed the benefits of regular exercise, let’s quickly mention some of the essential exercises that help lower blood pressure.
Best Exercises to Control Blood Pressure
Take note that engaging in the right types of physical activity can make a significant difference. Here are some of the most effective exercises:
1. Aerobic Exercise
Also known as cardiovascular activities, aerobic exercises get your heart rate up and improve overall heart health. It includes walking, jogging, cycling, swimming, dancing, etc. At Anytime Fitness, we offer state-of-the-art equipment that provides the best framework for performing cardiovascular activities effectively.
- Recommended Frequency: 30–60 minutes, 5 days a week
2. Strength Training
Strength training is important for every human being, no matter what your fitness goal is. It is a lifestyle that one should adopt. Building muscle helps maintain a healthy weight and improves metabolism. It includes weightlifting, bodyweight exercises (push-ups, squats, lunges). Take a note that you should be taking proper training for performing intense strength training, you can go for the Certified Trainers at Anytime Fitness India.
- Recommended Frequency: 2–3 times per week
3. Yoga and Stretching
Offering numerous health benefits, Yoga can improve flexibility, strength, balance, and posture, while also promoting stress reduction, better sleep, and improved cardiovascular health. Some of the Yoga exercises that one can prefer are hatha yoga, restorative yoga, and deep breathing exercises.
- Recommended Frequency: At least 2–3 times per week
4. High-Intensity Interval Training (HIIT)
HIIT is a training method that juggles between periods of intense, near-maximal effort with periods of rest or low-intensity activity. These are a series of activities that can improve heart function and blood vessel health. It includes sprinting, circuit training, jumping jacks, etc.
- Recommended Frequency: 2–3 times per week (if suitable for your fitness level)
Tips for Safe and Effective Exercise
- Start Slow: If you’re new to exercising, begin with low-impact activities like walking and gradually increase intensity.
- Stay Consistent: Regular exercise is key; irregular workouts won’t have the same long-term effects.
- Monitor Your Blood Pressure: Check your readings before and after exercise to track improvements.
- Stay Hydrated: Dehydration can spike blood pressure, so drink plenty of water.
- Listen to Your Body: If you feel dizzy or short of breath, stop and rest.
Exercise is indeed a powerful and natural way to lower high blood pressure. It can further improve overall heart health. By including regular physical activity in your lifestyle, one can strengthen heart health, reduce stress, and maintain a healthy weight, all of which contribute to healthier blood pressure levels. However, do not forget the nutrition part. Pairing exercise with a balanced diet, proper hydration, and stress management can lead to long-term benefits and a healthier life. If you aren’t a member of a fitness center yet, check out the Anytime Fitness Gym Membership.
In addition, if you have hypertension or any pre-existing conditions, consult your doctor before beginning a new exercise routine.
