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| Exercise and High Blood Pressure |
We can reduce blood pressure almost immediately by taking adequate exercise. We continue to reap the fruits of our efforts for almost the next 24 hours; but as time passes the benefit is reduced. Therefore, it is important that we take daily exercise if we want to reduce our hypertension. So what is the best form of exercise for us who are not in the first wave of young hypertensive?
What is the best exercise to lower blood pressure?
Very few things in life are simple and the same is true for the exercise to lower blood pressure. There is no magic solution to perform which will give us the result we want; it uses a combination of exercises that will lead us to our goal.
We must use a combination of these forms of exercise:
1. Stretching: We stretch our upper and lower body before and after exercise because it helps prepare our muscles for activity and helps prevent injury. Stretching also increases range of motion and flexibility in the muscles and joints.
2. Aerobic exercise: This form of exercise strengthens the heart and lungs. Aerobic exercises such as walking, jogging, biking, skiing, rowing, skating, jump (jump rope) and swimming. We could add the stairs instead of the elevator to this list!
3. Endurance exercises: This form of exercise allows muscles to contract and then expanded by weightlifting. No need to purchase any special equipment or join a gym. We can start by using cans of our closets or sugar groceries or flower
How long we should exercise for at lowering high blood pressure?
To make the best, we must do aerobic exercise for at least half an hour every day. If we are not as good as we would like, we have to start with a mild routine and build our fitness level, until we comfortable exercise for half an hour. By doing this, we remain almost continuously reduced pressure.
We try to build our aerobic exercise into our daily routine. For example, taking the stairs at work, not in the lift; We can walk to the corner shop to buy our daily lives, do not drive.
What should we include in our workout routine?
Our workouts should include a heating phase, a conditioning phase and a cooling phase.
Warming: This allows our body adapt to stress and rest, reducing the risk of injury. Our warm-up should include light stretching, moving a series of activities, such as arm circles and the start of the conditioning activity at a low level of intensity.
Packaging: After heating, the conditioning phase is where we put in most of our energy. We must do aerobic exercises and resistance. The individual benefits for the year we aim to burn calories and to perform an immediate reduction in our blood pressure. A word of warning! As tempting as it is, we should avoid exercising too hard too soon. The benefits are cumulative so you should treat it as a marathon, not a sprint!
Cooling: This is the last phase of our training. The cooling allows our body to recover from the conditioning phase. Our heart rate and blood pressure should return to normal in a few minutes. Cooling does not mean sitting immediate movement or other activity to inactivity. This can make you feel dizzy. The best way to cool slowly to reduce the intensity of our business.
No need to overcomplicate our routine. Taking simple exercise like walking, climbing stairs instead of taking the elevator or bike to work, it can be incorporated into our daily lives. Without realizing it, we'll lowering high blood pressure.
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