If you’re looking to reduce your blood pressure, then exercise is one of the most effective drug-free treatments available. Whether it’s walking out your backdoor, or going to a hip group class, moving your body can help to reduce stress and to lose weight. So where to start? Here are five favorite exercise that will help to reduce your blood pressure…
The best types of exercise to lower your blood pressure are cardiovascular or aerobic. That means that they increase your heart rate and push your breathing. This exercises your heart muscles, along with your cardio system as a whole. Plus, all those other muscles in your body!
Here are a few favorite (and fun!) types of exercise to consider…
1. Walking or Jogging
This most basic option offers some of the best low-impact exercise. In fact, simply opting to walk a few short distances during the day can do the trick! Doctors and researchers say that three 10-minute intervals of exercise, like walking, can reduce blood pressure.1 Or use your daily walk to talk with friends, listen to music, or enjoy an audiobook.
2. Jumping Rope
Jumping rope is a fun and easy way to get your heart rate up. Plus, did you know that jumping rope burns calories at a faster rate than many other exercises? Because it uses so many muscles, it offers a surprisingly intense workout. So be sure to ease into it! Go for 5 or 10 minutes as first. Then, as your body gets stronger, try a “weighted jump rope” to increase the intensity of your session.
3. Biking
If your knees ache at the thought of more time on your feet, try bicycling on for size! Rather than pounding the pavement, you’ll be spinning along as you exercise. Choose a stationary bike at home. Or hop on a road bike for commuting, errands, or enjoying a weekend ride. Plus, you can look up “spinning” classes in your area to ride stationary bikes with a group!
4. Aerobics
Zumba, Jazzercise, and everything in between: aerobics provide an excellent workout. Plus, these types of activities make exercise more fun and interesting! First, check out the wide range of classes online. Then, look up some aerobic studios near you. Or just crank the volume on your favorite music, and do some aerobic dance in your living room!
5. Swimming
Swimming provides a well-balanced form of exercise. Like walking, swimming is low impact. And like jumping rope, it works so many muscles in your body. So hop in the pool, and do a few laps. See for yourself! Of course, this only works if you have a nice body of water near you… But if you do, then it’s a great choice!
So what’s your preference? The most important part of exercise is that you enjoy it!
If you have high blood pressure, it’s so important to take care of your body. This means staying informed and making good choices – like knowing what foods reduce blood pressure and how to easily take your blood pressure at home, as well as supplements that support your heart.
REFERENCES
- http://www.ncbi.nlm.nih.gov/pubmed/16506860
- http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Physical-Activity-and-Blood-Pressure_UCM_301882_Article.jsp#.V9sntlArJ24
- http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
