According to a study published in the British Journal of Sports Medicine, isometric exercise can help to lower blood pressure. Isometric exercises are those that involve exerting your muscles without any movement. Wall sits, and planks are examples of such exercises, as reported by The Washington Post. (Source)
In this article, I will share with you some other exercises that will help you lower your blood pressure.
Some Other Exercises That Will Help You Lower Your Blood Pressure
Cardio
Did you know that regular aerobic exercise can effectively reduce high blood pressure? Health experts suggest that breaking up your workout routine into several short sessions throughout the day can be an effective way to combat high blood pressure levels, according to Fitness Buffhq. This can be a great way to keep your blood pressure in check and maintain a healthy lifestyle.
Here are some examples of cardio exercise:
- Brisk walking
- Jogging
- Running
- Biking
- Stationary cycling
- Swimming
- Dancing
Note: Attending an aerobic class can be a helpful option for individuals who struggle to follow workout routines or prefer working out in a group setting.
Check here which exercise is best for managing your blood pressure
# 2
Weight Training
According to a review published in Scientific Reports, engaging in strength training exercises can effectively reduce blood pressure. The researchers conducting the review observed that strength training, when done at least twice weekly, had the most significant impact on blood pressure reduction.
Note:
Before starting a strength training program, talking to your doctor or a professional is important. Best Fitness Guru has shared some of the best exercises for beginners to try.
Bicep Curls: A popular exercise that specifically targets the muscles located at the front of the upper arm. Bicep curls effectively strengthen these muscles, which in turn help improve shoulder stability and overall arm function.
Tricep Extensions: Mainly focus on the muscles located at the back of the arm. They effectively help enhance arm and shoulder flexibility and improve these body parts’ overall range of motion.
Chest Press: An effective exercise that targets the pectoral, deltoid, and tricep muscles, improving upper body strength. This, in turn, can be beneficial in performing various daily tasks, such as pushing strollers, handling shopping carts, or opening heavy doors.
Leg extensions are a great way to strengthen the quadriceps muscle and the ligaments surrounding the knee joint. In addition, this exercise can help reduce the risk of leg injury and improve muscle endurance over time.
Hamstring curls primarily target the muscles at the back of the upper leg, also known as the hamstring muscles. By performing this exercise regularly, you can effectively build strength and endurance in these muscles, which helps to improve the overall function of your legs, knees, back, and hips.
Read here the beginner guide to weight training
# 3
Breathing Exercises
According to a study published in ScienceDirect, breathing exercises can aid in reducing blood pressure levels in patients with hypertension or high blood pressure. In fact, regular practice of breathing exercises can result in improved overall health. For instance, one beneficial breathing exercise recommended by Best Fitness Guru can be incorporated into our daily routine to help regulate blood pressure levels.
Inhale slowly for five seconds, focusing on expanding your lungs.
Exhale slowly for five seconds.
Repeat for 5-10 minutes several times a week to help promote relaxation and a sense of calm. Give it a try and see how it can benefit your overall well-being.
Check here for breathing techniques to reduce stress and blood pressure
# 4
Everyday Exercises
It is possible to lower blood pressure by engaging in everyday activities that involve some form of exercise. According to Best Fitness Guru, performing yard work such as gardening, mowing the lawn, or raking leaves for 30 to 45 minutes can be helpful. Additionally, if you have access to a treadmill or bike at work, using it for at least 10 minutes every hour can result in optimal blood pressure readings, says Best Fitness Guru.
Some other ways to manage high blood pressure
Apart from exercising, there are a few effective treatments available for high blood pressure. One of the most common ways to manage high blood pressure is by making some essential lifestyle changes and taking prescribed medications. Some of the lifestyle changes that can help in managing high blood pressure include following a healthy diet, limiting the intake of alcohol, quitting smoking, getting adequate sleep, and reducing stress levels. These changes can significantly improve blood pressure levels and reduce the risk of developing heart-related complications. According to Mayo Clinic, making such lifestyle changes along with medications can help manage high blood pressure.
If you have high blood pressure, it is important to consult your doctor to find more ideas and ways to manage and reduce your levels.
Check this Best Resource on Health, Wellness and Nutrition
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
