Control Blood Pressure By Adding These Physical Activities To Your Daily Routine
Hypertension is a lifestyle disease. Which means, how you live affects your blood pressure directly. This involves your eating habits and physical activity. In this article we will focus on the latter.
Importance of physical activity for BP patients
Exercising or doing physical activities is one of the top blood pressure remedies recommended by experts. Because, they offer multiple benefits. Apart from helping you control blood pressure, exercises for blood pressure help you maintain ideal weight, strengthen your heart and reduce stress.
Exercises for blood pressure patients
Experts say that as low as 30 minutes of daily exercise can help lower blood pressure. And it doesn’t have to be specifically an ‘exercise’. It can be any type of physical activity that gets your heart pumping. Here are some simple exercises and physical activities that can help you control blood pressure:
- Brisk walking
- Stair climbing
- Team sports
Newbies often get confused before they begin their exercise routine. They find it perplexing to decide which exercises to do, for how much duration and how to plan them across the week. Don’t worry, here are some simple tips for you:
- It is recommended to do two and a half hours of exercise every week.
- Accordingly, you can split up your weekly workout routine. You can do 30 minutes of exercise per day each day for five days, or, 45 minutes of exercise on alternate days.
- Avoid exercising too much on a single day and then resting on other days. Spread out your workout sessions evenly across the week.
- Apart from cardio exercises, you can include activities that improve your flexibility, like stretching and yoga.
- Do not do heavy weight-lifting exercises without consulting a fitness expert as well as your doctor
Lifestyle changes to control blood pressure
All your exercises for blood pressure would account to nothing if you do not complement them with healthy lifestyle habits. These habits include what you should eat, what you should avoid eating and some other lifestyle alterations. Take a look:
- Reduce sugar and salt intake
- Increase consumption of potassium, through foods like bananas, apricots, oranges, sweet potatoes, potatoes, tomatoes, and spinach
- Quit smoking
- Limit alcohol consumption (maximum 2 drinks per day for men and 1 drink for women)
- Manage stress through yoga, meditation, deep breathing or other fun activities that you enjoy
- Get 7-9 hours of sleep every night
Exercising regularly has long-term benefits for hypertension. However, despite knowing this, many hypertension patients do not exercise for reasons whatsoever. If you aren’t finding the motivation to exercise, you can start with simple activities, like a walk or a cycle ride. Once your interest increases, you can get into advanced activities. You can also make your routine social by making your spouse, neighbours or friends join you. Moreover, you can also reward yourself for sticking to your exercise routine. However, do remember that the reward shouldn’t impact your blood pressure adversely.
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Note of Caution: This article is for information purpose only. Always consult your doctor in case of any blood pressure or other health-related problems.