How To Lower Down Blood Pressure Immediately
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Tips For A Great Workout When You Have Hypertension
When making any lifestyle changes, the easier they are to maintain, the more likely you are to stick with them. Dont dread having to exercise. Make it fun!
Find an activity you enjoy. Grab a friend and bring them along with you. If you already have a gym membership, see if they have any group classes. It wont seem like as much of a chore if you enjoy it. It is also much more likely you will continue if you have a group or buddy to do exercise with! The community aspect can be a huge motivational factor for sticking to a hypertension exercise routine.
Start slow with your new exercise routine. If you have hypertension and are beginning an exercise routine for the first time in a while, it is ok for you to pace yourself. Do not overdo it on day one!
The next tip is to always warm up before your activity and cool down afterward. You dont want your pressure levels shooting sky-high too quickly or plummeting suddenly. The warm-up and cool-down allow your heart rate to increase gradually and decrease without the sudden changes that could cause trouble.
A simple way to warm up for exercise is to move your arms in circles for 1 to 2 minutes. The circular movements will get blood flowing and pumping with out drastically increasing your heart rate for a nice and easy warm up Dr Norm Shealy Says.
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How Often Should I Exercise To Lower Blood Pressure
You should try to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of the two. Aim for at least 30 minutes of aerobic activity most days of the week. If youre not used to exercising, work slowly toward this goal.
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Physical Activity And Hypertension
Exercise is a key component of lifestyle therapy for the primary prevention and treatment of hypertension. A number of studies consistently demonstrate beneficial effects of exercise on hypertension with reductions in both systolic and diastolic blood pressure with as much as 57 mmHg reductions in those with hypertension .
Acutely, exercise has been associated with immediate significant reductions in systolic blood pressure. This immediate reduction in blood pressure after exercise can persist for almost 24 hours and is referred to as post-exercise hypotension with the most pronounced effects seen in those with higher baseline blood pressure . More frequent or chronic exercise results in more sustained reductions in blood pressure referred to as the exercise training response . Although age, sex, or ethnicity do not appear to change the blood pressure response to exercise, it should be noted that most studies have been limited by primarily studying only populations of middle-aged men of European descent .
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Are There Any Activities To Avoid
Yes, at least at first, says Gray.
As you start out on your fitness journey, you need to take it slowly and work toward a goal.
For someone with high blood pressure, high intensity might be a little bit tough, says Gray. It can be something you do eventually, but I wouldnt start with that if youre just starting exercise.
You should also be careful when it comes to sprinting, climbing stairs or weightlifting. Those forms of exercise involve intense movements in a short period of time, which can raise your blood pressure too quickly and put too much stress on your heart.
Weight training can get a little tricky because some people tend to hold their breath, says Gray. So as long as youre breathing properly, weight training can be incorporated.
Gray recommends talking to your doctor before starting any form of exercise.
With high blood pressure, many people are on medications, says Gray. That medication can change your heart rate and blood pressure response to exercise.
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Being Inactive Is Bad For Your Health
People who aren’t physically active are much more likely to have health problems, like heart attack and stroke. On the other hand, regular physical activity helps to lower blood pressure, control weight and reduce stress.
For overall health benefits to the heart, lungs and circulation, get regular aerobic activity using the following guidelines:
- For most healthy people, get the equivalent of at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking.
- You can break up your weekly physical activity goal however you like. An easy plan to remember is 30 minutes a day on at least five days a week. But shorter sessions count, too.
- Physical activity should be spread throughout the week.
- Include flexibility and stretching exercises.
- Include muscle-strengthening activity at least two days each week.
How Does Aerobic Exercise Lower Blood Pressure
You can lower blood pressure through exercise very effectively because exercise affects blood pressure in several ways.
Image by Donna McNiel on flickr.com
Physical benefits of exercise for blood pressure
Firstly, it strengthens your heart and lungs. This is vital to good health anyway, but especially important for healthy blood pressure. The stronger your heart is, the more efficiently it can pump blood with less force, and with lower blood pressure as a result.
Exercise also improves the way your body processes and regulates sugar which is pretty crucial since too much sugar is a major factor in the increase in high blood pressure, diabetes and obesity in modern Western societies.
Regular exercise also, obviously, helps you lose weight, which can also be vital for quite a lot of people in lowering their blood pressure. Being overweight on its own is likely to increase your blood pressure, and losing weight to reduce it.
Psychological benefits of exercise for blood pressure
Perhaps the biggest exercise benefit for many, these days, is that exercise helps reduce stress. Doing exercise helps use up any stress hormones that are running around in your body, so it can help you mitigate episodes of stress. However, exercising regularly also helps you become more resilient to stress, so that youre less prone to stress and less negatively affected by it when it does come.
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Limit Your Alcohol Intake
Regularly drinking too much alcohol can raise your blood pressure over time.
Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:
- men and women are advised not to regularly drink more than 14 units a week
- spread your drinking over 3 days or more if you drink as much as 14 units a week
Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.
Exercise Can Stop Or Slow The Development Of Diabetes
Johns Hopkins research has shown that when combined with strength training,regular aerobic exercise such as cycling, brisk walking, or swimming canreduce the risk of developing diabetes by over 50% by allowing the musclesto better process glycogen, a fuel for energy, which when impaired, leadsto excessive blood sugars, and thus diabetes.
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What Is The Best High Blood Pressure Medication For Diabetics
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Speak To A Personal Trainer
If you are someone who needs initial guidance to incorporate exercises to lower blood pressure into your lifestyle, a personal trainer at Fitness 19 is your new BFF… best fitness friend. Fitness 19 has many certified personal trainers and state-of-the-art gyms in California, Nevada and New Jersey. Visit one near you and speak to a fitness trainer today.
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I Chose Healthy Habits I Knew I Could Stick With
I chose changes to my habits that I knew were sustainable. The trick to long-lasting change is not to overshoot your capabilities. Long-term success has more impact than short-term habits that you can’t sustain. I knew that small changes over time would be an improvement. The hardest part is sticking with a new regimen for those first few weeks. Once you start to see results, things get easier. It’s a good motivation to stick with that new lifestyle, plus feeling better is a great bonus.
How Can I Exercise With High Blood Pressure
Though exercise is good for high blood pressure, exercising with high blood pressure isnt always safe. Granted, its unlikely youll want to start with intense exercise, such as high-intensity interval training to begin with, though just to be sure, it should be avoided until you work up to it.
For now, exercises that are fun for you and are performed at no higher intensity than allows you to hold a conversation are what you need. This means exercise that gets your heart and breath rates up but doesnt leave you gasping for breath.
These may include:
- Exercise classes
There are also three types of exercise that all have their own benefits, with aerobic exercise being perhaps the best for your cardiovascular health. In fact, its often referred to as cardio exercise for its benefits to your cardiovascular system.
The other two types of exercise are strength training and stretching, both of which have benefits of their own.
For instance, strength training is good for your bone and joint health and can help you burn more calories, while stretching helps keep you flexible and injury-free. Though neither are as beneficial as aerobic exercise for your cardiovascular health, one type you may also consider is yoga, which combines stretching, balance exercises and the blood pressure-lowering benefits of relaxation.
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Is Exercise Good For High Blood Pressure
Exercise, in general, can help manage your blood pressure. If you have high blood pressure, exercise can even help lower it. How? Exercising regularly helps manage your weight, keeps your heart healthy and decreases stress.
Additionally, working exercise into your lifestyle, along with eating a healthy diet, can help lower your blood pressure and prevent more serious medical conditions.
High blood pressure can lead to stroke, heart attack, heart failure and even kidney issues, says Gray.
So, if youre ready to lace up your sneakers, make sure to keep a few things in mind.
You have to be mindful of your breathing, she advises. Make sure youre not holding your breath while working out or doing a breathing method called the Valsalva maneuver, which is where you hold your breath during weightlifting, for example.
Focusing on breath control will help eliminate a significant elevation in blood pressure, says Gray.
Another thing to be mindful of is incorporating a 5- to 10-minute warmup and cool down. For example, you can ride a bike, walk on the treadmill, walk around a track or take a stroll around your neighborhood to warm up or cool down.
Try It Move More For Heart Benefits
How can you fit more exercise into your day, or become more physicallyactive if you havent been before? Begin with small starts like these, andbuild up from there.
- Park your car at the far end of a parking lot, so you have farther to walk to a building’s entrance.
- Choose the stairs rather than the elevator.
- Spend part of your lunch break walking.
- On bad-weather days, try walking indoors at a mall.
- Wake up a bit earlier and exercise before you do anything else.
- Use a wearable fitness tracker to count your steps. Try increasing your daily steps by 500 each week with the goal of reaching 10,000 steps per day, a level that can produce many health benefits.
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How Exercise Affects Blood Pressure
Since 1988, Pescatellos research has focused on the acute, or daily, effects of exercise on blood pressure. In 1991, she published her breakthrough study, which found that that participants blood pressure was lower on days when they exercised. The effect, called post-exercise hypotension, reduced mean arterial pressure for 12.7 hours for people with high blood pressure. For those with hypertension, 30 minutes of cycling lowered blood pressure for the entire day.
Post-exercise hypotension also mediates daily blood pressure spikes. Its called circadian variation, Pescatello says. Blood pressure will be highest in the morning upon waking, and spikes during the day have to do with a surge in sympathetic nervous stimulation or arousal. Basically, our stressorsproblems at work, conflicts with partners, a long line at Starbuckswont raise our blood pressure as much if weve exercised that morning.
Blood pressure will return to baseline the following day, but continuous daily exercise is what lowers blood pressure in the long run. Structural adaptations begin to happen that will lower blood pressure, due to exercise training, Pescatello says. Those changes have been shown to happen within three to five days. Over a period of months, exercise can lower the average persons blood pressure by five to eight mmHg. If your blood pressure is 134/82, she says, by exercise alone, youre going to get out of the hypertensive range.