MANY adults have problems with high blood pressure. Fortunately, exercise is an effective and affordable way to lower blood pressure naturally, and the benefits don’t just stop at heart health. Regular physical activity improves mood, helps with weight control, ensures better sleep and contributes to longevity, writes Health.com .
If you struggle with high blood pressure, these eight simple exercises can help you get it under control.
Fast walking
Walking is a low-intensity activity that improves circulation, helps maintain a healthy weight, and reduces stress hormone levels. Cardiologist Jeffrey Lander, MD, advises walking at a pace that gets your heart rate up but still allows you to hold a conversation. Aim for 30 minutes a day, five to six days a week.
Clinical physiologist Karen Owoc explains: “Walk fast enough to talk, but not fast enough to sing. If you can’t talk, you’re exercising too hard. If you can’t sing, you’re exercising too slowly.”
Cycling
Cycling strengthens the heart, improves circulation, and is gentle on the joints. Dr. Lander recommends 30 minutes, three to five times a week, on an indoor or outdoor bike, with a gradual increase in intensity.
Swimming
Swimming engages the entire body with minimal stress on the joints. “The pressure of the water alone can help improve circulation,” notes Dr. Lander. Start with easy stretches or water aerobics, and build up your endurance over time. Ideally, swim for 30 minutes, three to four times a week.
Yoga
Yoga combines stretching and breathing, which reduces stress, one of the main causes of hypertension. It is suitable for all fitness levels.
“Popular poses like Child’s Pose and Cat-Cow are particularly beneficial,” says Dr. Lander. Meta-analyses show that yoga lowers both systolic and diastolic blood pressure, and long-term practitioners also report lower cholesterol.
Resistance training
Light training with weights, bands, or your own body weight helps build muscle and reduce arterial stiffness. Recommendation: 8 to 12 repetitions for each major muscle group, done slowly and under control. Dr. Lander recommends two to three workouts per week with a day of rest in between.
Climbing stairs
Climbing strengthens your legs, raises your heart rate, and trains your heart to pump blood more efficiently. Owoc suggests starting with three minutes of climbing and using the “talk test” to gauge intensity. If you have trouble balancing, hold on to a railing or wall.
Interval training
Excellent for quickly raising the heart rate and strengthening the heart. Owoc recommends: one minute of faster effort (eg marching in place), then two minutes of a slower pace. Repeat five to six times.
“Just 15 minutes of interval training a few times a week makes your heart stronger and more resilient,” explains Owoc.
Breathing exercise 4-7-8
A simple technique for people with limited mobility.
How to perform:
- Exhale completely through your mouth.
- Breathe in through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale through your mouth for a count of eight.
- Repeat at least four times a day.
Owoc explains, “Stimulating the vagus nerve helps lower blood pressure and reduce chronic inflammation.”
What else helps?
In addition to exercise, Dr. Lander emphasizes the importance of seven to eight hours of sleep and a diet rich in fruits, vegetables, whole grains, and lean proteins, while limiting salt and processed foods.
Many experts recommend the DASH diet, known for its blood pressure-lowering effects. Relaxation techniques, meditation, and spending time in nature also contribute to better blood pressure regulation.
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