blood pressure

Exercise is the key factor to reduce your blood pressure!

Blood pressure : If your blood pressure is high, the following recommendations can be helpful in lowering your blood pressure:

Physical activity increases the effectiveness of blood pressure medication, you do not need to be a professional athlete, but you can exercise and enjoy it as an entertainer.

blood pressureTry to exercise at least 30 minutes per day. Even if you cannot go to the club, you can walk or do other activities to increase your heart rate.

Make exercise a habit, but consult your physician before starting any exercise and make sure you are physically fit to exercise.

The instructor can help you make the right moves and get the best results.

You need to make strength and tension training part of your daily routine.

With these exercises, you can increase your muscle mass after a while, increase the metabolism of your body, and burn fat.

If you are overweight, reducing about 4.5 kg of body weight can be helpful in improving or preventing high blood pressure.

blood pressureExercising 30 minutes of aerobic activity like swimming during the day can be very effective to control blood pressure. 

How much physical activity is enough?

Remember that you should start slowly to prevent injuries if you were not already exercising.

First, enjoy 10-15 minutes of physical activity, such as walking around the house or using a slow-moving treadmill.

You can increase the compression of these activities and make them more challenging.

Try to squeeze sport into a daily schedule

Even if you are too busy, try to squeeze sport into part of your daily schedule.

For example, you can do your practice when your child is playing, before going to work or at the rest time.

blood pressureIf it’s hard for you to go out, you can practice exercises like yoga at home with DVDs.

If you cannot exercise 30 minutes a day continuously, you can divide it into your daily activities, for example, at three 10-minute intervals. Three times a day’s 10-minute exercise can take up to 30 minutes of daily exercise.

Create a home club

It does not mean to cost much money for a home club.

You can turn a part of your home into a club by purchasing or making several weights, ropes, waistbands, balls and other items needed.

If you have more space and budget, you can also buy some sports equipment such as treadmill or fixed bike for your home club.

Warm up your body before exercise and cool down it after that

This means warming up your body for a few minutes before starting your original sports activity.

Also, relax slowly for a few minutes before you stop exercising. This is especially important for people with high blood pressure, because it allows the heart to return to normal heart rate after exercise.

blood pressureWalking slowly on the treadmill, or simple exercises to warm and cool the body at the beginning and end of the exercise can be beneficial.

Medications and heart rate

Some medications, such as beta blockers or calcium channel blockers, can decrease heart rate. So, if you take these medicine, consult your physician before starting a physical activity.

Learn safety tips

It is not important what type of exercise you want to do, but you should consult your doctor before it and get information about your physical limitations.

If you feel that the sport you are doing is hurting your body, please stop it! If you feel dizzy or distressed in your chest, stop exercising and consult your doctor!

Follow the proper diet

blood pressureIn addition to exercise, you need to change your diet to decrease your systolic blood pressure (the larger number in the calculation of blood pressure).

An average you should receive about 2,000 calories per day, depending on gender, age, and physical activity.

A good diet is rich in low-fat fruits and vegetables and dairy products. According to the studies, a healthy diet can reduce systolic pressure by 8 to 14 units.


Collected by
Dr. Sara Bakhshaei

About Sara Bakhshaei

Dr Sara Bakhshaei ParsiTeb Company Researcher
Dr Sara Bakhshaei is a PhD. graduate Agroecologist from the Ferdowsi University of Mashhad. She has done researches in some agricultural and health fields such as Plant Ecology, Agroecology, Data Analysis, Crop production, LCA and Pharmaceutical effects of medicinal plants. She completed her researches as an Internship period in IFF institute(Institute of Social Ecology) in Vienna, Austria. Since 2016 she works as a senior researcher at Parsiteb herbal pharmaceutical company. She has 8 years of work experience as a university lecturer in Iran and published more than 100 articles in her research fields. Now she continues her study in the field of Phytomedicine at the Boku University of Vienna.

Check Also

Importance of Good Food Chewing!

Importance of Good Food Chewing!

Chewing: Researchers believe that: slowly eating slowly keeps us healthy. Here are seven reasons why …