Introduction
High blood pressure is a serious health issue that can lead to a variety of health complications, including stroke, heart attack, and kidney failure. Fortunately, there are many ways to lower your blood pressure, and science has identified one of the easiest and most effective methods: regular physical activity. Regular physical activity can help reduce your blood pressure by improving your heart health, increasing your body’s ability to use oxygen, and reducing stress. In this article, we’ll discuss the science behind physical activity and how it can help lower your blood pressure.
The Easiest Way to Lower Your Blood Pressure, Says Science
High blood pressure is a serious health issue that can lead to a variety of health problems, including stroke, heart attack, and kidney failure. Fortunately, there are a number of ways to lower your blood pressure, and one of the easiest is to make lifestyle changes.
According to a recent study published in the journal Hypertension, making simple lifestyle changes can have a significant impact on your blood pressure. The study found that people who made changes such as eating a healthier diet, exercising regularly, and reducing stress were able to lower their blood pressure significantly.
Eating a healthy diet is one of the most important steps you can take to lower your blood pressure. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help to reduce your risk of high blood pressure. Additionally, limiting your intake of processed foods, saturated fats, and sodium can help to keep your blood pressure in check.
Regular exercise is also important for maintaining a healthy blood pressure. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or swimming, five days a week. This can help to reduce your risk of high blood pressure and improve your overall health.
Finally, reducing stress is key to keeping your blood pressure in check. Stress can cause your blood pressure to spike, so it’s important to find ways to manage your stress levels. Taking time for yourself, practicing relaxation techniques, and getting enough sleep can all help to reduce your stress levels and keep your blood pressure in check.
Making simple lifestyle changes can have a significant impact on your blood pressure. Eating a healthy diet, exercising regularly, and reducing stress can all help to lower your blood pressure and improve your overall health.
Hypertension is extremely harmful as it may possibly heighten your threat of coronary heart illness and stroke. Now, nevertheless, in the course of the COVID-19 pandemic, hypertension is much more threatening as research present it may possibly dramatically improve your threat of dying from the virus.
You could already be implementing a number of the habits essential to battle the doubtless lethal situation, similar to consuming vitamin-rich meals and exercising 30 to 40 minutes a day. Now, researchers have discovered a strategy to scale back your threat of hypertension that does not contain any further cardio exertion or sophisticated modifications to your weight loss plan. (Associated: 15 Underrated Weight Loss Suggestions That Really Work).
Because it seems, stretching for a half hour a day is much more efficient at reducing your blood stress than strolling.
A examine printed lately within the Journal of Bodily Exercise and Well being tracked the blood stress of two teams of 40 older adults with hypertension, splitting them into two teams. One group walked briskly for half-hour a day, 5 days per week, and the opposite group did a program of 21 stretching workouts for a similar period of time. By the top of the eight-week examine, the stretchers had skilled higher reductions of their blood stress than the brisk walkers.
“I hope individuals can take away the message that stretching isn’t solely good for warming up or stopping muscle damage, however maybe additionally for enhancing your cardiovascular well being,” the examine’s corresponding creator, Philip Chilibeck, Ph.D., Professor on the College of Saskatchewan’s Faculty of Kinesiology, tells Eat This, Not That!
“Whenever you stretch a muscle, you additionally stretch the blood vessels within the limbs you’re stretching. Stretching these blood vessels over time reduces their stiffness, improves blood movement and subsequently reduces blood stress.”
If you’d like add stretching to your train routine, Chilibeck recommends, “You would add a 10-Quarter-hour per day stretching routine the place you stretch the big muscle teams (i.e. quadriceps, hamstrings, calf muscle groups) with stretches that final 30 seconds, two to a few occasions, with 15 seconds relaxation between stretches.”
He factors out that you just’re higher off including stretching to your train routine than changing your cardio train utterly, because the mixture will yield probably the most advantages.
For extra on tips on how to change your conduct to maintain your blood stress ranges wholesome, you’ll want to take a look at Every little thing You Must Know In regards to the DASH Diet.