According to WHO data, more than 1.28 billion adults aged 30-79 years worldwide suffer from high-blood pressure or hypertension with most of the population living in the low and middle class countries. In India it has been found out that one in every four adults has hypertension but only 12% of them have it under control. (Source: WHO).
Blood pressure regulation has now become an important aspect of our body’s homeostatic mechanisms which ensures that our circulatory system is performing the best possible operations. If you are thinking about whether you are the victim of high or low blood pressure for that you should monitor your blood pressure and if it is not following under the category of normal bp range which is 90/60 mmHg and 120/80 mmHg, then it is the time to get it under control.
You might be thinking if maintaining blood pressure is really important then can I maintain it by following a simple exercise routine? Yes, you can and this blog will guide you completely on what role exercise plays in blood pressure management and types of exercises which you can follow to manage your blood pressure.
The Role of Exercises in Blood Pressure Management
There has always been a misconception that physical activity is all about fitting into your favorite pair of jeans or building muscles but one should know that physical activities have different benefits and one such perk is that it impacts your blood pressure and improves your cardiovascular health.
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Impact of exercise on your blood pressure
Physical activities are best for managing your blood pressure in some of the following ways:
(i) Immediate effect during exercise
When you engage yourself in physical activities your blood pressure temporarily rises and this is a natural response which occurs due to your heart pumping more blood to meet the increased demand of the working muscle. By doing different exercises you will see a sudden change in your blood pressure reading which will try keeping you healthy.
(ii) Gives long term effect
Doing any exercise for BP will give you a long lasting effect because it helps your blood pressure by lowering systolic (the higher) and diastolic (the lower) reading. You can lower your readings by doing high blood pressure as well as low blood pressure exercises such as aerobic exercises, high-intensity interval training (HIIT) or isometric training.
Best Exercises for Controlling Blood Pressure
Given below is the list of the best exercises for controlling blood pressure in an individual like you:
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Isometric Exercises
Isometric exercises are the exercises which involve muscle engagement without any actual movement. When you do the isometric exercises your muscle contracts but your joint remains intact and here’s why isometric exercises can be effective to you in the case of blood pressure:
- It creates sustained muscle tension.
- Due to sustained muscle tension you can improve muscle endurance and stability.
Some of the most popular isometric exercises that you can do are wall squats and hand grip exercises which will engage your forearm muscles and will control your blood pressure.
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Aerobic exercises
Aerobic workouts increase your heart rate and support rhythmic movements. The aerobic exercises include cardiovascular activities like walking, swimming, cycling and dancing. These type of activities are really important because:
- It enhances cardiovascular fitness.
- It improves blood circulation.
- It helps maintain healthy blood pressure.
You should aim for at least 150 minutes of moderate intensity workout per week so that you can maintain your blood pressure for a healthy life.
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Strength Training
Strength training helps you to focus on building muscle strength and endurance. Strength training usually consists of resistance exercises which you can do by lifting weights like dumbbells, barbells, resistance bands or body weight.
Strength training increases lean muscle mass and metabolic rate in you with that it also burns calories and promotes weight loss. Not only this strength training also improves your overall well-being including your blood pressure regulation.
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Yoga and other Mind-Body Practices
Yoga combines different body practices such as physical postures, breath control and mindfulness. Yoga and meditation helps you in different ways like:
- It reduces your stress and promotes relaxation.
- It calms your mind and automatically contributes to blood pressure control.
- You should include exercises like deep breathing and guided imagery.
Conclusion
By now you might have understood that doing simple exercises can easily regulate blood pressure and we hope that in future you will make lifestyle changes and add an exercise routine which will help you to stay healthy and fresh.
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