How to exercise to lower blood pressure

Hear

Hypertension affects more than half of the adult population in the United States. It is one of the leading causes of stroke and heart attack. Often it has no obvious early symptoms.

One of the best ways to prevent and reduce high blood pressure is through exercise (as well as improved nutrition). This is partly because Constant and frequent training stimulates the body to form new capillaries.

“It’s like putting extra bleeder valves on the heart,” explains John Bauer, director of educational content for the International Association of Sports Sciences. “So, less pressure on existing blood vessels“

But which exercises are the most effective? Numerous studies have shown that yoga, wall exercises, and cardiovascular exercises are especially beneficial for lowering blood pressure. Tai Chi is another gentle, low-stress exercise that some studies show is particularly beneficial for hypertension.

“Any exercise will help, but the most important thing is the foundation,” says Dr. Lily Baruch, director of sports cardiology and assistant professor of medicine at Johns Hopkins University.

This system must follow some rules regarding such things as intensity, regularity and effective warm-up, and also include regular consultations with a doctor. Spikes in blood pressure can cause health emergencies, although other effects are less noticeable. If at any time you feel dizzy or dizzy, you should stop taking it immediately and consult a doctor.

If you have high blood pressure and are new to (or new to) exercise, you should do a longer warm-up than you would otherwise. Bauer recommends spending at least 10 minutes at a lower intensity, aiming for a perceived exertion level of around three out of 10.

“If you go straight from rest to work, your heart rate will increase, as will your blood pressure,” he explains.

But don’t be afraid to increase your heart rate when you’re ready. “If your blood pressure isn’t very high, you can do things like go for a brisk walk.”says Dr. Baruch. It could also mean walking faster, walking on a path, or shifting your weight.

Instead of focusing solely on your heart rate, you should Pay attention to how your body feels. This is especially true if a person is taking blood pressure medications, as some of them can dull the heart’s response and alter goals.

If you are concerned about your blood pressure and are new to fitness, Don’t jump into high-intensity interval training, which causes your heart rate and blood pressure to fluctuate faster. Also It is recommended to avoid exercises that require getting up and down quickly from the ground.so do burpees, advises Dr. Melissa Tracy, a cardiologist at Rush University Medical Center in Chicago.

“Burpee They require a lot of muscle and positional changes, and You won’t be able to breathe through them normally.“, says. However, with regular exercise and normalized blood pressure, burpees can be made a long-term goal.

The same applies to lifting weights, during which you may unintentionally hold your breath due to the effort, says Dr. Tracy. “If you have hypertension, the return of blood to the heart is reduced and your blood pressure may drop,” he adds. “When air is released, the heart rate increases dramatically and blood pressure can rise,” he says.

When the body gets used to physical activity, it should Gradually increase the difficulty of the exercise to ensure continuous progress.. “Over time, you can start to pick up the pace, swing your arms, add inclines, or find other ways to get your heart rate up,” Tracy emphasizes.

Upon completion of training you must it takes time to cool down allowing your heart rate and blood pressure to return to baseline levels.

In general, you should aim to exercise for at least 30 minutes, unless it’s difficult to fit into your day. “If you break this time into smaller intervals, like 10 to 15 minutes, you may still be able to see some improvement in your blood pressure,” says Barouch.

Once someone gets used to exercising for 30 minutes straight, increasing the duration of exercise to about 60 minutes can further improve blood pressure improvements. “Afterwards there will be no harm, but probably no additional benefit in terms of blood pressure.”Barush adds.

The Centers for Disease Control and Prevention recommends doing at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or some combination of the two each week. This may be your personal goal, but you should start with training because achieving this level may not be realistic. “For some people, working out several times a week isn’t even an option at first,” Bauer says.

And while you might be tempted to move all your exercise to the weekend, it’s not the best way to lower your blood pressure. Instead you will have to move your body intentionally most days. “It’s a more effective approach than being a weekend warrior,” Barouch says.

Finally, if you have hypertension, it is important Consult your doctor before trying any new exercise regimen, and remember that not everyone can cope with it through lifestyle changes alone.

But if you’re consistent, exercise can start lowering your blood pressure in as little as four weeks. Research hasn’t conclusively proven that one form is better than another, so it’s a good idea to choose an exercise that you enjoy most—you’ll be more likely to do it.

Amanda Loudin

New York Times

Meet Project Trust