Hypertension, or high blood pressure, is one of the discomforting health conditions that has affected billions of individuals worldwide. It is believed that one out of every six individuals suffers from high blood pressure. Even though hypertension is not a fatal or very serious condition, it is the most common risk factor for serious ailments, such as stroke, renal diseases, and heart disease. So, it is important to control hypertension effectively and safely.
We celebrate 17th May as World Hypertension Day promoting awareness about hypertension, its early detection, and appropriate treatment. Even though there are medicines to regulate high blood pressure, following drug-free, healthy and natural approaches to regulate your blood pressure levels are always better as they do not cause any side-effects. And, practicing certain physical exercises regularly is one such effective approach which helps to regulate your blood pressure safely with no adverse effects and no dependency on the drugs. So, you might be wondering how physical exercises play a crucial role in regulating hypertension and which physical exercises you can follow for the same, aren’t you? Get answers to all your question by reading this post below.
How Exercise Can Reduce Your High Blood Pressure?
The risk of getting prone to hypertension increases as you age, however, exercise can prove highly beneficial to keep it in check. Being inactive is not good for your health. Inactivity leads to obesity and makes you prone to various health issues, such as heart attack and stroke. However, physical exercise can help you incredibly as below.
- Exercises Makes Heart Stronger:
Performing physical exercises regularly boosts the strength of your heart. With a strong heart, you need fewer efforts to pump more blood. So, if your heart needs fewer efforts, the force on your arteries for pumping the blood reduces, and it lowers your blood pressure.
Also, exercise improve your mood and reduce your stress. Reduced stress minimizes the pressure on your heart, mind, and body, thereby reduces your blood pressure.
- Exercises Act as Medicines
If you exercise and stay active, your systolic blood pressure is reduced by 4mmHg to 9mmHg on an average. This result is as good as the one which blood pressure medicines provide. Some hypertension patients can reduce their need and dependency on blood pressure medicines by performing physical exercises regularly.
- Exercise Prevents Age-Related Hypertension along with Weight Management
If you have a desirable level of blood pressure i.e. less than 120/80 mmHg, you can maintain it and prevent it from increasing as you age by performing exercises regularly. Physical activities can help you maintain a healthy weight, which, in turn, is effective in managing your blood pressure to an optimum level.
Thus, practicing physical exercises regularly helps maintain your weight, reduce your stress level, and strengthen your heart. Having a healthy weight, good emotional health, and a strong and healthy heart is beneficial to maintain optimum blood pressure.
How Long It Takes for Exercises to Have a Positive Impact on Your Blood Pressure?
It takes about 1 to 3 months of practice of regular exercise to make a positive impact on your blood pressure. And, as long as you continue to perform exercises, its benefits last.
How Much Exercise Is Necessary to Control Hypertension?
Aerobic activities are quite effective in regulating hypertension. However, strengthening and flexibility exercises are also crucial for achieving overall fitness. It does not mean that you need to spend hours daily at the gymnasium. Simply adding moderate physical activities, which raise your heart and breathing rates, to your routine can be beneficial. Here are some physical activities that can be a part of your routine to keep a check on your blood pressure levels.
- Walking
- Climbing the stairs
- Jogging
- Dancing
- Swimming
- Sports, such as tennis or basketball
- Domestic chores, such as scrubbing the floor, mowing the garden, and others.
Which Exercise Schedule Works The Best for Hypertension?
Health experts recommend that moderate aerobic activity for at least 150 minutes or vigorous aerobic activity for at least 75 minutes a week or a combination of both these intensities can help regulate hypertension.
- Schedule to practice aerobic exercise at least 30 minutes on most of the days of a week or a minimum of 5 days a week.
- Spread your physical exercise schedule throughout the week
- Include muscle strengthening exercises for at least two days a week.
- Add stretching exercises and flexibility exercises to your weekly exercise schedule.
Here’s how various exercises can help.
- Brisk walk for 10 minutes thrice a day: It helps reduce the blood vessel stiffness that lowers the blood pressure.
- Stationary cycling for 30 minutes a day or three 10-minutes blocks of cycling: It promotes the smooth flow of blood by reducing the blood pressure.
- Hiking: Hiking can reduce your blood pressure by up to 10 points. Muscle power invested to climb an inclined road, mountain, or hill helps you achieve a better level of fitness.
- Desk treadmilling: Ambling at a desk-based treadmill at a rate of 1-mile-per-second for a minimum of 10 minutes every hour offers you optimal results.
- Weight training: Strength training like weight lifting raises your blood pressure temporarily. It is beneficial for overall fitness and improves your blood pressure levels and regulates hypertension.
- Swimming: Swimming is extremely beneficial in regulating blood pressure levels in individuals who are 60 and above. According to a medical study, it is observed that in 12 weeks, swimmers can swim for 45 minutes continuously and this resulted in a decrease in their systolic blood pressure by 9 points.
Also, if you are into a job which demands sedentary work-life, get up every hour for a short walk or to have water and aim for 5 minutes of low-intensity physical exercise.
Are Physical Exercises Safe to Regulate Hypertension?
Yes. All these exercises are safe and healthy to follow for regulating your hypertension. And, if you feel fast or irregular heartbeats or shortness of breath while exercising, you can slow down or have some rest. If you experience chest pain, dizziness, pain in your shoulder, neck, jaw, or arm, or weakness, you can stop exercising. Usually, these discomforts wane naturally soon, however, if they persist, see your doctor immediately.
So, if you or any of your family member is suffering from hypertension and need medical guidance on how to develop and follow the best schedule of exercises to regulate your blood pressure levels, get in touch with us at Nightingales at https://www.nightingales.in/ online or over the call on 1800 103 4530. Our expert doctors and therapists will be pleased to guide you to design and follow the right exercise regimen for keeping your blood pressure levels in check, all in the comfort of your home.
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