In effort one of our
periodical on physical treatments for tenor murder push, we looked at how changing
your intake patterns can better reduce execution somesthesia. In this text,
we'll investigate various types of practice and the part sweat plays in
treating hypertension.
Don't enjoy the melody
of high-intensity aerophilous use? Piece it's genuine aerophilous expression
wins the dejected slip for murder somaesthesia reduction, any variety of
activity is finer than service at all. Here are the person types of preparation
for managing hypertension.
1.
Aerobic Exercise: Best for Lowering Blood Pressure
Aerobic exercise refers
to any sustained body movement that gets your blood pumping. Aerobic exercise
increases the efficiency of your cardiovascular system, which, in turn, lowers
blood pressure—by five points or more. A good rule of thumb: When aerobic
activity makes you breathe hard, you’re working effectively.
But you don’t have to
start training for a marathon to see results. You can start slowly. Use these
suggestions to incorporate aerobic body movement into your daily life.
§
Go
for a walk. A dose of sunshine
and fresh air is good for your mood as well as your heart. Short on time? Even
a 10-minute walk can be a great de-stressor—work it into your lunch hour.
§
Dance! Sure, you can sign up for salsa lessons,
but you also can also get moving in the privacy of your own home.
§
Play a team sport. Basketball, volleyball, and softball
leagues offer camaraderie and competition. Tennis and racquetball require you
to make an appointment for matches, holding you accountable for showing up.
§
Play with your kids. Whether in your own backyard or at a local
park, get moving outside. Play tag, run around and generally find your inner
child. It will be good for all of you.
§
Pick up any activity you used
to love. Remember when you
biked all over town as a kid? Or when you went swimming at the community pool
every summer? How about the time you hiked around Europe? Rediscover the
activities you loved, and take them up again. You’ll be more likely to stick
with activities that you know and love.
How Often: Aim
for at least 30 minutes of aerobic activity daily, most days of the week. If
you’re just starting out, work toward that goal on your own pace.
Most people don’t need
medical clearance to start exercising. However, if you have cardiovascular
disease or have any concerns about whether it’s safe for you to exercise, then
consult your health care provider first.
2.
Resistance Exercise: Combine with an Aerobic Program
All types of strength
training constitute resistance exercise, including weight
lifting. Strength training can help reduce your blood pressure by as much as
three points.
Strength training for
hypertension management works best in combination with aerobic exercise. You
can use weight machines at the gym, buy dumbbells to use at home, or use
resistance bands. Regular, moderate-strength exercises will keep your muscles
toned but not bulky.
How Often: You’ll
need to strength train at least a couple of times a week to see a benefit.
3.
Isometric Exercise: Effective and Easy
Many people have never
heard of isometric exercise, yet it can be very effective for reducing blood
pressure. In fact, simple handgrip exercises can lower your systolic (top) number
by a whopping 10 points!
Isometric exercise
involves enabling a muscle to contract without shortening. If you hold a tennis
ball and squeeze it, you are performing an isometric exercise, as the muscles
of your arm contract but don’t shorten the way they would if you were to pick
up a dumbbell and perform a biceps curl. The most-studied type of isometric
exercise is handgrip isometrics. This technique is similar to the tennis ball
example, only a special device is used.
How Often: Your
health care provider will be happy to provide specifics about how to start and
structure an isometric exercise program for blood pressure control.
4.
Yoga: Helps Manage Stress
While current research doesn’t support yoga as an effective means
of lowering blood pressure, there’s no doubt yoga does reduce stress. And
reducing stress can be an important factor in controlling hypertension. Not
sure where to start? Take a look at our guide to various yoga types.
How Often: Practice yoga as often as you like. Many people see benefit with a
regular routine.
When it comes to
managing hypertension, any exercise is good for you. So if you have high blood
pressure or pre-hypertension, get moving! Exercise can be a fun way to get your
pressure under control, make new friends, and rediscover enjoyable activities.
In part three of this series on natural ways to lower blood
pressure, we’ll deliver a cheat sheet for the
most effective natural treatments for hypertension.
A
healthier, happier life starts with doctors who put your needs first. Learn
more about One Medical Group and our convenient locations in
the San Francisco Bay Area, New York City, Washington,
DC, Boston, and Chicago. Emily
Harrison, MD, sees patients at our Farragut
Square office in Washington, DC.
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