Making exercise a regular habit can assist to lower your blood pressure. In addition, it gives you additional energy. It’s also a great way for easing stress and feeling better.
Consult with your doctor first if you’re not already active at the moment. They’ll ensure that you’re ready for exercise. As an active lifestyle is good for your blood pressure, your doctor will probably be all for it.
It’s not necessary for you to go to a gym. You just need to be active enough so that you are breathing harder and making sure that your heart beats a little faster. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing work in your garden.
A Stronger Heart Has The Capacity To Pump More Blood With A Lot Less Effort
If your heart is able to work less to pump, the force on your arteries decreases so lowering your blood pressure.
By becoming increasingly more active you are able to lower your systolic blood pressure (in other words, the top number in a blood pressure reading) by a typical reading of 4 to 9 millimetres of mercury (mm Hg). This is as good as some blood pressure medications. For some individuals, getting some exercise is sufficient in order to reduce the requirement for blood pressure medication.
If your blood pressure is at a required level — less than 120/80 mm Hg — exercise may assist with preventing it from rising as you age. In addition, regular exercise assists you with maintaining a healthy weight — which is another important way for you to control blood pressure.
However, to keep your blood pressure low, it is required for you to keep exercising on a regular basis. It takes approximately between 30 and 90 days for regular exercise to have a good impact on your blood pressure. The advantages last only as long as you continue to exercise.
How Much Exercise Is Enough?
Aerobic activity may be a very effective way of controlling high blood pressure. However, flexibility and strengthening exercises (for instance, lifting weights) are also important parts of a global fitness regimen. You don’t necessarily need to spend hours in the gym every single day in order to benefit from aerobic activity. Just by adding moderate physical activities to your daily routine will help.
Exercise also lowers blood pressure through reducing blood vessel stiffness so that blood is able to flow more easily. The effects of exercise are most clear during – as well as immediately after – a workout. Lowered blood pressure can be most meaningful right after you work out.
Thus, health professionals theorise that the ideal way to combat high blood pressure may be to break up your workout into a number of different sessions throughout the day. In actual fact, one study found that three 10-minute walks each and every single day more effectively prevented future blood pressure spikes as opposed to one 30-minute session per day.
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