Regular exercise strengthens the heart, enabling it to efficiently pump blood and reduce the force on arteries, thus lowering blood pressure. Here are 6 best exercises according to HonorHealth..
1. Ten minutes of brisk or moderate walking three times a day
One study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.
2. Thirty minutes a day of biking or stationary cycling, or three 10-minute blocks of cycling
The same reasoning applies here as it does for walking.
Physical activity such as hiking can lower blood pressure up to 10 points.
4. Desk treadmilling or pedal pushing
Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour.
5. Weight training
Although it sounds counterintuitive, weight training or lifting can reduce blood pressure. Strength training actually raises blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure levels as well.
6. Swimming
This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time. By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points.
"The benefits of exercise are not realized if the exercise is not sustained," Dr. Tyree said, "so the 'use it or lose it' theory is true. You can lose gains after stopping exercise for two weeks. Moderate exercise for 150 minutes per week or vigorous exercise for 75 minutes per week is the standard recommendation."
Source:https://www.honorhealth.com/healthy-living/6-best-exercises-control-high-blood-pressure
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