Hypertension, or high blood pressure, is a condition where the force of blood against artery walls is consistently too high. It often develops over years and can lead to serious health issues if untreated. Causes include genetic factors, obesity, a high-sodium diet, lack of physical activity, excessive alcohol consumption, and chronic stress. Symptoms are not always obvious, which is why hypertension is often called the "silent killer."
Symptoms of hypertension include headaches, shortness of breath, dizziness, and nosebleeds. Persistent high blood pressure can damage arteries, leading to heart disease, stroke, kidney problems, and vision loss. Regular monitoring and lifestyle changes, such as a balanced diet, and stress management, are crucial for controlling and preventing hypertension.
Exercise is also one of the powerful tool in managing hypertension. Here are seven exercises that may help lower blood pressure naturally according to Mumbai-based Cardiologist, Dr Renu Saxena.
Walking:
Benefits: Walking is a low-impact exercise that increases your heart rate and improves cardiovascular health. Regular walking helps strengthen the heart, which can reduce blood pressure.
How to Do It: Aim for at least 30 minutes of brisk walking most days of the week. You can break this up into shorter walks if needed. Walking at a pace where you can still talk but are slightly out of breath is ideal.
Jogging or Running:
Benefits: These higher-intensity cardiovascular exercises can improve heart health and help lower blood pressure by increasing the efficiency of your heart and lungs.
How to Do It: Start with a slow jog or run, especially if you're new to exercise. Gradually increase the duration and intensity as your fitness improves. Aim for at least 20-30 minutes, 3-4 times a week.
Cycling:
Benefits: Cycling is a great way to get your heart pumping without putting too much strain on your joints. It improves cardiovascular endurance and can help lower blood pressure.
How to Do It: You can cycle outdoors or use a stationary bike. Try to maintain a moderate pace for at least 30 minutes, several times a week. Adjust the resistance on a stationary bike to match your fitness level.
Swimming:
Benefits: Swimming provides a full-body workout that is easy on the joints. The combination of aerobic exercise and resistance from the water helps strengthen the heart and lower blood pressure.
How to Do It: Swim laps at a moderate pace or join a water aerobics class. Aim for at least 30 minutes of swimming or water exercises, 3-4 times a week.
Strength Training:
Benefits: Building muscle through strength training can help improve overall cardiovascular health and aid in blood pressure management. It also helps increase your metabolism.
How to Do It: Use light to moderate weights or resistance bands. Focus on exercises that target major muscle groups, such as squats, lunges, and bench presses. Aim for two sessions per week, with at least one rest day in between.
Yoga:
Benefits: Yoga helps reduce stress, improve flexibility, and promote relaxation, all of which can contribute to lower blood pressure. Breathing exercises and relaxation techniques in yoga can help lower stress hormone levels.
How to Do It: Incorporate a mix of physical postures (asanas), breathing exercises (pranayama), and meditation. Focus on poses that promote relaxation and reduce tension, such as Child's Pose, Corpse Pose, and Legs-Up-the-Wall Pose.
Tai Chi:
Benefits: Tai Chi is a gentle, flowing exercise that emphasizes slow, controlled movements and deep breathing. It can help reduce stress, improve balance, and enhance overall cardiovascular health.
How to Do It: Practice Tai Chi in a class or follow along with instructional videos. Sessions typically last 30-60 minutes and involve a series of slow, deliberate movements. Practice 2-3 times a week to see benefits.
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