It's a no brainer that regular exercise can help lower high
blood pressure. To help you throw your sedentary
(inactive) lifestyle out the window and decrease your BP
values, incorporate some of these exercises into your daily
routine and watch your BP amazingly decrease.
If you do have blood pressure keep in mind that it's one of
the top risk factors for heart disease. Luckily, it's a
risk factor that you can do something about. Lets get
started.
What's the best BP lowering exercise?
A combination of all three forms of exercise listed below:
1. Stretching or the slow lengthening of the muscles.
Stretching your upper and lower body before and after
exercising helps prepare the muscles for activity and helps
prevent injury. Consistent stretching will also increase
your range of motion and flexibility in your muscles and
joints.
2. Aerobic exercise is steady physical activity (usually
30 minutes or more) using large muscle groups. This type of
exercise will strengthen your heart, lungs and also improve
your body's ability to utilize oxygen.
Continuing to engage in aerobic exercise for the long term
will allow you to see a decrease in your heart rate, blood
pressure and breathing.
3. Resistance exercises are done by lifting weights and
allowing your muscles to contract (shorten) and expand
(lengthen)
FYI – Forms of Aerobic Exercise
Aerobic exercises include: walking, jogging, jumping rope,
bicycling (stationary or outdoor), cross-country skiing,
skating, rowing, high or low-impact aerobics, swimming and
water aerobics.
How long should I exercise in order to see BP results?
Usually, to achieve maximum benefits, you should gradually
work your way up to an aerobic session lasting anywhere
from 20 to 30 minutes, at least three to four times a week.
What Your Program Should Include
Your exercise sessions should include a warm-up phase,
conditioning phase and a cool-down phase.
Warm-up. This allows your body to slowly adapt itself from
rest to exercise. Doing a warm-up will also reduce the
stress on your heart and muscles, slowly increase your
breathing, circulation (heart rate) and body temperature.
It also helps improve flexibility and reduce muscle
soreness.
A good warm-up includes light stretching, range of motion
activities (arm circles) and the beginning of the activity
at a light intensity level.
Conditioning. Following the warm-up, the conditioning phase
is where you'll be putting a lot of your energy. At this
point the benefits of exercise are gained and calories will
be burnt. Be sure to monitor the intensity of the activity
(check your heart rate) and try not to go too hard too fast.
Cool-down. This is the last phase of your exercise
session. The cool down will allow your body to gradually
recover from the conditioning phase. Your heart rate and
blood pressure should return back to normal within a few
minutes. Now a lot of people have this theory that
cool-down means to sit down. Boy, is this ever wrong!
Please don't sit, stand still or lie down right after
exercise. This may cause you to feel dizzy or lightheaded.
The best cool-down is to slowly decrease the intensity of
your activity.
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Marci Lall is a Womens Weight Loss & Body Sculpting
Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results
in minimum time" --> http://www.lallpt.com
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