High blood pressure or hypertension can be a major risk factor for several chronic diseases such as stroke, heart failure, coronary heart disease, chronic kidney disease, etc. However, high blood pressure can be managed, and these diseases can be avoided.
Regular physical exercise is a simple but effective way to achieve and maintain optimal blood pressure. Many exercises can help lower your blood pressure. Studies have shown that aerobic exercise and dynamic strength training can lower blood pressure and control stage 1 hypertension. Staying physically active on a daily basis can also reduce your risk of heart disease.
Continue reading this blog to learn about exercise for people with high blood pressure.
Table Of Contents
- Which Exercise Is Best To Reduce Blood Pressure? 10 Exercises To Reduce High Blood Pressure
- Breathe Easy: Techniques to Lower Blood Pressure
- Is Walking Effective for High Blood Pressure?
- Expert’s Advice
- The Final Say
- FAQs
- References
Which Exercise Is Best To Reduce Blood Pressure? 10 Exercises To Reduce High Blood Pressure
High blood pressure affects many, but regular exercise can help. Let us look at 10 easy exercises to reduce hypertension and high BP, which you can start today!
1. Jogging
Put on your sneakers, leave your problems at the doorstep, and start jogging!
Start with a brisk walk, then gradually increase your speed to a slow jog or a moderate run. Studies have shown that regular running at a moderate pace can help lower blood pressure levels in people with high blood pressure. You can run on a treadmill or outdoors. After your workout, do some relaxing stretches and take a warm shower.
Also Read: How To Build Stamina For Running? Unlock The Secret Tips And Tricks!
2. Dance
Dance therapy or dancing in any form can positively reduce high blood pressure. This aerobic exercise improves blood circulation, helps reduce stress, and improves balance and coordination. Start with low-intensity dance forms and join a group with special classes for people with high blood pressure. Try other high-intensity forms of dance after you have grown comfortable with lower-intensity ones.
3. Cycling
Whether outdoors on a bicycle or indoors on a spin/exercise bike, cycling is an excellent aerobic exercise for weight loss, toning the lower body, and reducing high blood pressure.
A study of people with type 2 diabetes found that those who cycled regularly had significantly lower blood pressure levels. Choose a bike path or go indoor cycling to avoid falls and sudden impacts. Focus on your breathing and wear cycling shorts to prevent chafing of the thighs.
Also Read: Is Cycling Good For Weight Loss? Here are 10 Benefits Of Cycling And Tips For Losing Weight Fast!
4. Swimming
If you love the water, swimming is another aerobic exercise you can enjoy to lower your high blood pressure. It helps improve heart and lung health, engages multiple muscle groups, and enhances strength and endurance. This low-impact exercise doesn't strain the joints, making it a great exercise for all ages at all fitness levels. A 10-week study found that swimming was an effective exercise for lowering resting blood pressure.
Always warm up before entering the pool and wear a swim cap and goggles. It’s best to start with an instructor who can help you with swimming to build strength and mobility before you start a full circuit.
Also Read: 10 Amazing Benefits Of Water Walking And Exercise Routines For Better Health
5. Dynamic Resistance Training
Dynamic resistance training involves using compound movement exercises to build strength, endurance, and muscle mass.
Resistance exercises include squats, push-ups, bench presses, etc. They help burn calories, improve muscle tone, and lower blood pressure levels. In the beginning, use weights that are about 30-40% of your body weight and ask a trainer for help. Do dynamic resistance training 2-3 days a week and avoid lifting too heavy weights too early.
If you have chronic heart disease, avoid lifting heavy objects and consult your doctor beforehand.
Join ToneOp's Home Workout Plan for dynamic resistance training sessions that fit your schedule. Experience live workouts led by expert trainers from the comfort of your home with flexible time slots and a priority on fitness.
6. Isometric Exercises
Isometric resistance exercises do not involve dynamic movements. They use and exercise muscles without any visible body movement. For example, holding a plank, wall sit, or glute bridge is an isometric exercise. Scientists have found that isometric hand grip exercises are more effective at lowering blood pressure than dynamic strength training. While more studies need to be done to validate this further, you can definitely add this exercise form to your routine.
Also Read: Explore Top 5 Isometric Neck Exercises For Neck With Sides Rules!
7. Treadmill or Pedaling
Blood pressure measurements were shown to be much more optimal when participants walked slowly at a pace of 1.6 kilometres per hour for at least 10 minutes every day.
This could be done on a treadmill, which would allow you to maintain a steady, manageable pace that promotes cardiovascular health. Alternatively, you could pedal on a mini exercise bike for the same duration. Both activities not only help in reducing blood pressure but also contribute to overall fitness and well-being.
8. Strength Training
Different from dynamic resistance training that emphasises movement and functionality, traditional strength training focuses on controlled weight lifting for muscle strength. Strength training actually increases blood pressure levels temporarily, and also improves overall fitness and improves blood pressure levels.
9. Yoga
This ancient form of exercise can help lower blood pressure and enhance mental and physical well-being. First, it teaches you to breathe deeply and relax, which can calm your mind and body. When you practice yoga regularly, it can make your blood vessels more flexible, helping blood flow better. Certain poses, like Child's Pose and Savasana, are great for reducing stress and tension.
Join ToneOp's live yoga sessions to enhance your practice, achieve holistic well-being, and connect with expert instructors!
10. Tai Chi
This is an ancient Chinese tradition that is considered an elegant form of exercise. It is often called moving meditation and is characterized by smooth, flowing movements of the body. There are many styles of Tai Chi, each with its own unique health benefits or martial arts focus.
Also Read: 8 Cardio-Boosting Exercises for Heart Health | ToneOpFit
4 Breathing Exercises to Lower Blood Pressure
Apart from the above-mentioned 10 exercises to lower blood pressure, here are some additional breathing techniques to lower blood pressure:
1. 30 Seconds Of Breathing
Individuals who suffer from hypertension can significantly lower their systolic blood pressure by taking just six long, deep breaths in 30 seconds.
Follow the steps below to find out if this is the right exercise to lower your blood pressure
- Sit in a quiet place and make sure you feel comfortable and safe.
- Close your eyes and try to relax.
- Set a timer for 30 seconds.
- Begin by taking long, deep breaths six times in 30 seconds.
- If necessary, repeat the exercise.
2. Diaphragmatic Breathing
This breathing technique focuses on strengthening an individual's diaphragm to allow for more efficient breathing. When individuals learn how to breathe through the diaphragm, they naturally take in more oxygen, which nourishes the brain and muscles.
Follow these steps:
- Find a place where you can lie on your back with your knees bent. Make sure your neck is fully supported.
- Place one hand on your chest and the other hand slightly below your ribcage.
- Inhale through your nose, slow and deep, and allow your diaphragm to expand. Make sure that your chest does not. Your abdomen should expand while your chest remains stray.
- Exhale slowly through your nose and mouth.
- Continue this exercise for as long as you need.
Also Read: EY Employee Death: Home Workout And Activities To Manage Work Stress & Mental Health
3. 4/7/8 Breathing
This breathing technique is a relaxation exercise that helps reduce stress and promote calmness.
Follow the steps below:
- Sit or lie down in a comfortable and safe place.
- Press the tip of your tongue against the back of your upper teeth.
- Breathe slowly and deeply through your nose and count to 4.
- Once you've taken a full breath in, hold your breath and count to seven.
- Exhale through your mouth, counting to eight.
- Once you get the hang of the 4/7/8 breathing exercise and feel confident, your blood pressure can start to drop within 2 minutes. The best thing about this exercise is that you can do it anywhere.
4. Equal Breathing
Even or equal breathing focuses heavily on regular breathing. This exercise was designed to balance the body and clear the mind. It has a calming effect that can help reduce stress, slow the heart rate, and stabilise blood pressure.
Follow these steps:
- Find a quiet, safe and comfortable place.
- Close your eyes and relax your whole body.
- Start breathing slowly through your nose while counting to four.
- Hold your breath and count to four again.
- Start exhaling through your mouth while counting to four.
- Rest, but try not to take four more breaths before starting again.
- Repeat this exercise three times a day on average.
Also Read: Detox And Clean Your Lungs With These 5 Yoga Asanas And Pranayama!
Is Walking Good for High Blood Pressure?
Yes, walking is considered highly beneficial for high blood pressure. Walking reduces blood pressure by allowing the blood to flow more freely in the arteries.
Walking is a low-impact cardio workout that releases serotonin, the popular “feel-good” hormone. Some scientists have found that walking 10,000 steps a day, regardless of intensity, can help lower high blood pressure and improve exercise capacity. The effects of walking are most noticeable during and immediately after exercise.
A 2022 study evaluated a randomised controlled trial involving 5,763 participants to highlight the benefits of walking for high blood pressure. Participants walked an average of 153 minutes in 15 weeks. As a result, systolic blood pressure decreased by 4.11 mmHg, diastolic blood pressure decreased by 1.79 mmHg, and resting heart rate decreased by 2.76 beats per minute.
Find a park or road with less traffic and lots of green space. Take a walk in the morning or evening, focus on your breathing, enjoy nature, and reduce stress. Then, take a warm bath and drink tea to feel much more relaxed.
Also Read: Step Your Way to Health: 8 Benefits of Walking 10,000 Steps a Day And Insights to Lose Weight Fast
Expert’s Advice
Regular exercise—whether aerobic, cardiovascular or strength training—can potentially reduce high blood pressure by 5-8 mmHg. Your general goal should be to get at least 30 minutes of moderate physical activity every day. Adapting your lifestyle along with exercising can also have a big impact on your health, both emotionally, physically, and mentally. In addition to daily breathing exercises, try lifestyle modifications and healthy eating tips known to lower blood pressure.
Health Expert
Lavina Chauhan
The Final Say
Exercise can strengthen the capacity and function of the lungs and heart muscle. When you engage in breathing techniques that involve resistance, you can lower your blood pressure and heart rate. Additionally, exercise and breathing techniques can improve your mood, support your mental health, and help you relax and feel calmer.
Practising the above exercises and breathing exercises, such as diaphragmatic breathing or pursed-lip breathing, for just five minutes a day, six times a week, can help lower blood pressure.
FAQs
1. Does exercise lower blood pressure?
Yes, regular physical activity helps improve heart health and promotes better blood flow, which can lead to lower blood pressure over time.
2. Which exercise is best to reduce hypertension and blood pressure?
10 minutes of brisk or moderate walking three times a day is the best exercise to lower blood pressure by reducing the stiffness of blood vessels, allowing blood to flow more easily.
3. How can I bring my BP down quickly?
To lower your blood pressure quickly, you should:
- Do simple breathing exercises
- Drink water
- Try moderate physical activity
- Eat some dark chocolate
- Take a cold shower
4. Is 30 minutes of exercise enough to lower blood pressure?
Yes, 30 minutes of moderate physical activity each day can help prevent slightly higher-than-ideal blood pressure from turning into high blood pressure.
References
- Breathing exercises to lower your blood pressure - Harvard Health
- 10 ways to control high blood pressure without medication - Mayo Clinic.
- The six best exercises to control high blood pressure
- The Best Exercise to Lower Your Blood Pressure? It's Not What You Think It Is | ColumbiaDoctors
- 7 Best Exercises To Lower Blood Pressure & Tips To Follow
- 10 Best Exercises for High Blood Pressure | Tips for Managing Hypertension
- Breathing Techniques That Lower Your Blood Pressure.
- Breathing Techniques to Lower Blood Pressure - Mental Health Treatment in San Diego
- Breathing Techniques To Lower Blood Pressure | Shoreline
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