Your risk of high blood pressure increases with age, but doing some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force in your arteries decreases, lowering your blood pressure.
Exercise for High Blood PressureAerobic activity can be an effective way to control high blood pressure. But flexibility and strengthening exercises such as lifting weights are also important parts of an overall fitness plan. You don’t need to spend hours in the gym every day to benefit from the aerobic activity. Any physical activity that increases your heart and breathing rates are considered aerobic activity, including:
- Climbing stairs
- Sports like badminton or tennis
- Exercise at the same time every day. It will become a part of your daily routine, and it becomes harder to skip.
- Wear comfortable clothes when you work out. If you are exercising outdoors, dress according to the weather and choose light layers which you can peel off as you build up a sweat.
- Take your blood pressure before and after you exercise. The benefits of exercise for lowering blood pressure are so dramatic that it’s a great motivator
Yoga for High Blood PressureYoga asanas involve breathing consciously and deeply while synchronizing your body movements. They can help control blood pressure naturally primarily by relieving stress. Read some of their innumerable benefits:
- Yoga asanas can soothe the nerves and slow the heart rate.
- Yoga helps in increasing immunity and reducing incidences of heart problems like heart attacks and strokes.
- Lack of rest is a primary reason for stress and hypertension. Yoga can help regularize sleep habits and patterns.
- Obesity can lead to hypertension. Regular practice of yoga and an improved diet regulates body weight.
- Yoga gives positive energy to the body and mind. Yoga makes you happier and more hopeful in life. In the long run, this will help in bringing the high blood pressure to the normal level.
Yoga Asanas for High Blood Pressure.
- Shishuasana (Child Pose):This pose relieves stress and fatigue. It also normalizes blood circulation. Watch video
- Vajrasana (Diamond Pose): This pose can be done even after lunch or dinner. It helps to control obesity and increases blood flow to the lower abdomen. Watch video
- Paschimottanasana (Forward Bend Pose): It helps reduce fatty deposits in the abdominal region enabling weight loss. It also acts as an effective stress reliever and normalizes high blood pressure. Watch video
- Shavasana (Corpse Pose): This relieves stress, depression and fatigue. It helps the body relax and prepare for sound sleep. It also stimulates blood circulation. Watch video
- Sukhasana (Easy Pose): This meditative pose calms and unites the mind and body. It helps reduce hypertension, as it makes your body more balanced and your mind free and joyful. Watch video
- Ardha Matsyendrasana (Sitting Half Spinal Twist): This pose stimulates the heart and nervous system, helping to normalize high blood pressure. Watch video
- Baddhakonasana (Bound Angle Pose): This stimulates the heart and leads to better circulation of blood all over the body. It also relieves stress and weariness. Watch video
- Janusirsasana (One-legged Leg Stretch): This works effectively on your tummy fat by massaging your abdominal organs. By effecting weight loss, it helps regulate the pressure of the blood so that it stays at a normal level. Watch video
- Virasana (Hero Pose): This increases blood circulation around the legs and helps in regulating blood pressure. Watch video
- Setu Bandhasana (Supported Bridge Pose): This pose energizes the kidneys and soothes the nervous system. It helps to regulate the blood pressure in the body. Watch video
- Ardha Halasana (Half Plough Pose): This pose helps burn fat in the thighs, abdomen, and hips. Helps control blood pressure. Watch video
Pranayamas for High Blood PressureApart from yoga asanas, pranayamas or breathing exercises can also help control your blood pressure levels:
- Bhastrika Pranayama (Breath of Fire): This increases the oxygen supply to all parts of the body, thus improving blood circulation. It relieves stress and hypertension.
- Kapalbhati Pranayama (Skull Shining Breathing Technique): It helps remove fat from the belly region and is effective in general weight loss.
- Anulom Vilom Pranayama (Alternate Nostril Breathing): This is a calming and powerful pranayama. It can even help remove blockages in your nose to a great extent. It improves blood circulation in the head region.