Diabetes is harmful to your health. And so is thyroid or fatty liver. The problem is, such diseases don’t impact your health in one way but all the ways. Another member of these disabling diseases is high blood pressure or hypertension. As per the reports of the Centers for Disease Control and Prevention, almost 1 in 2 adults have hypertension in the US and only 1 out of 4 have their blood pressure in check.
High blood pressure, if left untreated, can cause a variety of problems including brain damage, kidney problems, and the most fatal being stroke or heart attack. However, with a little guidance and prudence, you can prevent high blood pressure from ruining your life. Start by following a proper diet for high blood pressure. You can also regulate high blood pressure by exercising daily.
Let us take a look at the exercises that can keep your blood pressure under control.
Best Exercises to Control Your High Blood Pressure
It is known that engaging in physical activity helps improve heart function, reduce stress, and contribute to overall cardiovascular health. Some of the best exercises to beat high blood pressure are:
Bodyweight exercises, such as push-ups, squats, and lunges, provide a practical and effective way to strengthen muscles. They can be adapted to various fitness levels, making them accessible to a broad audience.
Strength Training and Resistance Exercises
Making your muscles work harder than usual is also considered to be effective in lowering blood pressure. This type of exercise is best known for improving resistance, meaning, provoking your muscles to strain against more powerful force. You can use a variety of things to build resistance, such as dumbbells, elastic bands, and even your own body weight. Incorporating resistance exercises, such as weight lifting or bodyweight exercises, enhances overall strength and contributes to a healthier cardiovascular system.
Weight Lifting and Resistance Training
Engaging in weight lifting and resistance training helps build muscle strength and endurance. These exercises, whether using free weights or machines, promote better blood circulation and contribute to lower blood pressure levels.
In addition to exercise, adopting a balanced diet for high blood pressure and ensuring adequate sleep are crucial components of holistic blood pressure management.
Aerobic Exercises in Conjunction with Strength Training
While strength-building exercises are valuable, combining them with aerobic exercises creates a holistic approach to cardiovascular health. Activities like jogging, or cycling complement strength training, contributing to a well-rounded fitness routine.
Not a big fan of visiting the gym everyday? There’s nothing better than walking. A simple yet effective exercise, walking has been proven to lower blood pressure. It is accessible to people of all fitness levels and can be easily incorporated into daily routines. And there’s research to prove this true too. Hindawi published a report after reviewing the effects of walking on 762 people with high blood pressure. It stated that walking led to a decrease of both systolic pressure by 5.94 mmHg and diastolic pressure by 2.66 mmHg.
Common Misconceptions and FAQs
Myth: Strength training increases blood pressure.
Answer: When done correctly, strength training can help regulate blood pressure by improving overall cardiovascular health.
Myth: Only young and fit individuals should engage in strength-building exercises.
Answer: Strength training is beneficial for individuals of all ages and fitness levels, with modifications available for various capabilities.
Myth: Cardio exercises are more effective than strength training for blood pressure control.
Answer: Both cardio and strength exercises play complementary roles; a balanced approach is ideal for comprehensive blood pressure management.
Myth: Strength training requires hours of daily commitment.
Answer: Consistency is more important than duration; even short, focused sessions can yield significant benefits.
Incorporating the best strength-building exercises into your routine can be a powerful strategy for managing high blood pressure. By understanding the unique advantages of strength training and dispelling common myths, you can take proactive steps towards better cardiovascular health. Consult with healthcare professionals, personalize your routine, and embark on a journey to a healthier, stronger you. If you’re suffering from high blood pressure and seeking expert guidance, connect with Food & Wellness. We specialize in clinical nutrition and dietetics and offer nutrition plans catering to every individual’s unique needs. Whether you want to lose weight or need a high blood pressure diet plan, we work with highly qualified and the best dietitians to help you achieve optimum fitness. Book an appointment today.