Exercises are good for blood pressure

High blood pressure (hypertension), often called the “silent killer” because it can occur without warning signs. According to the World Health Organization (WHO), hypertension is the main cause of premature death globally. It is also a risk factor for heart, brain, kidney disease and other diseases, affecting millions of people around the world each year.

However, changing habits and lifestyle can contribute to reducing the index and help patients. Below are some easy-to-do exercises that help control and lower blood pressure naturally.

Walk

Walking is a simple way to start a habit of controlling your blood pressure. In particular, walking at a moderate pace, about 30 minutes a day can significantly reduce the index. Rhythmic movement in each step helps improve circulation, strengthen the heart, increase blood pumping ability and reduce pressure on the arteries.

Gentle stretching and yoga

Adding yoga and gentle stretching exercises to your exercise routine can promote healthy blood pressure. Practicing yoga regularly contributes to reducing both systolic and diastolic index. This exercise also reduces stress, a risk factor for high blood pressure. Simple poses such as child’s pose or Savasana relax the body and mind, helping to better control blood pressure.

Baby pose Start by sitting on your knees on the floor, with your buttocks resting on your heels. Reach your arms forward, bend over, face down on the floor, with your upper body placed between your thighs. Hold the pose for 30 seconds to one minute.

Savasana Usually applied after performing a series of power yoga exercises. The way to do it is quite simple, the practitioner lies on his back on the floor, legs stretched out, arms reaching out to the sides. Relax your entire body, close your eyes and breathe in and out gently for 3-5 minutes.

Deep breathing exercise

Deep breathing is a good exercise to stabilize blood pressure. It helps reduce stress hormones, which tighten blood vessels and increase blood pressure. Practicing deep breathing techniques for 5 minutes a day also contributes to naturally lowering your index. To practice, the patient inhales deeply through the nose, holds for a few seconds and exhales slowly through the mouth.

Low impact aerobics

Low-impact aerobic exercises like swimming or cycling are great for maintaining heart health and blood pressure. These exercises easily impact the joints, train the whole body, and are easy to do at all fitness levels.

Strength training

Strength training not only builds muscle but also benefits the heart and controls blood pressure significantly. Exercises such as lifting light weights or using resistance bands and squats promote overall cardiovascular health while reducing stress on the arteries.

Dancing

Dancing is suitable for elderly people with hypertension. Dynamic movements related to dancing improve heart function and blood circulation, thereby stabilizing indexes better. This is also a good exercise for bones and joints. Patients can join dance clubs to practice regularly.