Risk related to blood pressure increases with age. Regular exercising can prevent hypertension thus by reducing the chances of cardiovascular diseases. Studies have shown that systolic blood pressure is lowered to 11mm hg and diastolic pressure is reduced to an average of 8 mm hg with regular exercise. Itâ€™s important to know that blood pressure and exercise are united with each other.By becoming active one can balance the blood pressure. The desired level is 120/80 mm hg, and regular workout controls weight, improves flexibility and strengthens the body. Set an aim for 30 min of physical activity every day. Remember blood pressure medicines do not help in improving the overall fitness program.
Types of Exercise for Blood Pressure
Â Almost all the exercise lowers blood pressure. Walking, swimming, jogging, biking and weight lifting can control blood pressure. The exercises chosen should be convenient and comfortable to do, to enhance its execution. Football, hockey, dance, tennis etc will strengthen heart and lungs. Apart from these activities combine activity that works on muscle fitness and makes it supple and flexible. Climbing stairs, walking uphill, yoga, Pilates, gardening will not only affect positively but will give away boredom. Changes can be brought by exercise and may vary whether the exercise is dynamic or static. In dynamic exercise large group of muscles is involved and aerobic activities comes under it. The other form of exercise is the static or isometric one, as sustained contraction of a muscle group and is typified by weight lifting.
How it acts?
Excess of fat gets removed due to work out. Exercise acts as a diuretic in lower blood pressure. Water in form of sweat and urine gets drained out, along with it excess salt of the body comes out. Adrenalin is reduced, lowering the heart rate and blood pressure. Chances of fatigue and exhaustion are evaded, as one will have more energy and better sleep. Cholesterol and sugar levels are balanced with exercise. With increase in insulin, there is a steep rise in blood pressure and exercising is the best solution to it.
Aim at least to workout for 30 mins of moderate exercise five days a week. This helps in burning 150-180 calories/day. Simple activities can make the difference.
If you have been inactive for a while then begin gradually on amount of time spent on activity with progression. Small and realistic goals will make you a winner. People struggling with weight loss should work 45-60 min every day.
Choosing an Exercise
Select activities that you like to do and goes with your time management. Intense vigorous exercise like lifting heavy weights, squash etc should be avoided. Always consult a physician before a program, particularly if you have blood pressure or you have been sedentary for a long time. Keep away from caffeine that increases blood pressure and heart rate during physical activity. Keep a track of your blood pressure readings and monitor your progress.