How to Manage Hypertension?
Hypertension or high blood pressure can easily increase the risk of stroke or heart attack. However, there are lifestyle changes that can help people with hypertension reduce the risks it brings. Having an active lifestyle and exercise can minimize the dangers of hypertension. Exercise does not only help lower blood pressure, but it also offers you more energy making you feel better and ease the stress away. Check out these simple exercises that you can incorporate into your daily routine that can help make a big difference.
- Yoga, Cardiovascular exercises. Do these exercises to help reduce your blood pressure or hypertension. ( Plus, it can also help make your heart stronger. Yoga is particularly good to increase your heart rate whilst introducing stretching for 30 minutes five days a week. You can do some jogging, walking, cycling (stationary or outdoor), jumping rope, skating, skiing, swimming, and aerobics.
- Stretching. This exercise will help you feel more flexible and help you move better. Simple stretching can also help prevent injuries during your exercises.
- Strength training. Strength training will help you develop strong muscles. It can also help burn more calories during the day. This is also good for your bones and joints.
- Relaxation: meditation relaxation exercises can be very therapeutic to lower blood pressure we really like the Corpse pose ( (Savasana ) Aiding relaxation calming the mind and body, for added comfort and luxury why not include a bolster? Bolsters support the lumbar spine helping to relieve tension from the body. Be aware that some standing poses should be avoided backbends and inversions if you have hyper tension. Check with your doctor first to make sure specific poses are safe for you.
What Exercises You Should Do and How Much Do You Need?
Exercises like yoga can help in controlling your hypertension or high blood pressure, by introducing yoga three times a week in sessions which also include breathing and relaxation can lower blood pressure.
You do not need to spend long hours in the gym to do these exercises. You just need to add some moderate physical exercises to your daily routine. Studies have shown a total of 3,517 participates were middle-aged, women and men who had high blood pressure noticed a difference after breathing and mental relaxation exercises after being assigned yoga.
How Practices Improve Hyper Tension
Practices that balance the nervous system have a calming effect on the body can help to decrease hypertension out the (fight or flight response ) leaning over to parasympathetic known as the (rest and digest system) from knowing these yoga practices are important for helping hypertension. The yogic pose Savasana medicinal studies have found this posture can significantly reduce hypertension. If you would like to exercise at home we recommend getting hold of a non-slip high-quality yoga mat Beyond exercises there are other things you can to lower pressure some of which include eating a healthy diet, quitting smoking and reducing alcohol consumption.
Other exercises can include.
- Physical activities that you can perform at home like lawn mowing, cleaning or scrubbing the floor, or gardening
- Cycling/Riding the bike
- Climbing up the stairs
- Walking, Jogging or Running
- Yogic Poses ( Bound angle pose ) – stretches the hamstrings lowers blood pressure calms the mind strengthens hamstrings and glute muscles ( Excellent hip opener stimulates circulation
Bound Angle Pose Instructions
- Sit on the mat bring the soles of the feet together bend your knees into a butterfly shape
- Bring heels too close to your pelvis grab your toes to hold this position
- As you inhale sit up tall exhale slink your knees to the ground
- Whilst sitting up straight with slowly bend at the hips but don’t tuck your pelvis under.
- When you start to relax releasing any tension in the back.
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How Often Should You Exercise?
According to studies, yoga can be just as effective as aerobic exercises to reduce blood pressure, by introducing at least thirty minutes daily can help increase your heart rate and improve your breathing. You can do these exercises five times a week. But, if you don’t have enough time just finding 20-minutes can be a huge benefit to your health and well being. If you’re not active for even just one day, you can slowly add up the amount of your activity/exercise even if it takes you some time or even a couple of weeks to get there. No need to rush; you can take it slow. Just remember these tips.
- Don’t forget to warm up for at least ten minutes before doing your exercises. This will help get your body moving and will also prevent injuries during exercises. Try not to overextend the knee joints which causes hyper tension.
- You can gradually increase the intensity of your workout or exercise but do not overdo it.
- Cool down gradually when you are done with your workout or exercise. Don’t stop abruptly. Slow down for a couple of minutes before you completely stop. This is important, especially for people with hypertension or high blood pressure.
Having a consistently active lifestyle is one of the best things you can do to manage your hypertension or high blood pressure. But you should learn how to listen to your body and observe how your body feels before, during, and after your workout or exercise. It may take some time for you to get used to working out or exercising. Importantly, check with your doctor before doing the exercises and know if there are limits on what you can try. A little yoga a day can mean not having a long session each week.