Keeping your blood pressure healthy is key for your heart. The great news is that a few minutes of exercise daily can help a lot. We’ll look at how short, intense workouts can lower your blood pressure and improve your heart health.

 

Understanding the Relation Between  Exercise and Blood Pressure

 

Research suggests exercise is universally linked with health benefits. Adding just 5 minutes of intense activity to your day can make a big difference. This small change can help you manage your blood pressure better. It also lowers your risk of high blood pressure and related health issues. The risk of high blood pressure, also called hypertension, increases with age, an estimated 1.28 billion adults aged 30-79 years have hypertension. Hypertension is a condition in which the pressure in your blood vessels is very high(140/90 mmHg or higher).

 

How Exercise Impacts Your Blood Pressure 

 

• Regular exercise makes your heart strong. A stronger heart can pump more blood with less effort. As a result, the force on your arteries reduces. This lowers the blood pressure.

 

• While exercising your blood pressure rises and when it drops a molecule of nitric oxide is released which relaxes and widens your blood vessels and improves the blood flow in your body which gradually lowers your blood pressure.

 

• Regular exercise helps in weight management and weight loss. Losing weight can significantly reduce blood pressure, according to various reports for every one Kg weight loss, your blood pressure can drop by 1 millimeter of mercury (mmHg).

 

• Regular exercise does more than lowering your blood pressure. It also boosts your metabolism which significantly reduces the risk of type 2 diabetes.

 

Best Exercises to Control Blood Pressure 

 

There are many types of  exercise that you can do to control your blood pressure:

 

•  Aerobic Exercises: Aerobic exercises increase your heart rate and breathing rate which improves your cardiovascular health and the pumping ability of your heart. Examples of aerobic exercise are brisk walking, swimming, and cycling. You can add any of these activities to your daily routine to control your blood pressure.

 

• Isometric Exercises: Isometric exercises also called static exercises involve muscle engagement without any movement in these exercises the muscles are actively working without actively changing the length.

 

• Weight training: Weight training exercise involves lifting appropriate weights according to your capacity to target different muscle groups of the body.

 

These are the different exercises you should add to your daily routine to control your blood pressure effectively. Your health is the most valuable thing you have. Small steps towards being more active can lead to big wins. Start now and see how your blood pressure and health improve.

 

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