Looking for ways to lower your high blood pressure naturally? Learn about the role of exercise for better blood pressure.
If you have high blood pressure or simply want to reduce the risk of developing it, then exercise can help you. Moreover, you don’t have to go all out; starting slow and making exercise part of your routine can go a long way.
Exercise and Blood Pressure
Since regular exercise can strengthen your heart and a stronger heart can pump blood with less effort, working out can lower your blood pressure. According to studies, it may reduce your systolic BP by 3 to 6 mm Hg and your diastolic BP by 4 to 12 mm Hg. However, you must exercise on a regular basis to experience the benefits, which start showing up after about one to three months of regular exercise.
Most healthy adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous intensity per week. Whether you’re walking, swimming, dancing, or playing sports, just make sure the activity increases your heart and breathing rates. Moreover, by combining aerobic and weight training, you can get the most benefits.
Additional Considerations
There are cases where it’s better to check with your doctor before starting a new workout program. For instance, if you have a chronic health condition, become dizzy, smoke, or are unsure if you’re in good health, check with your doctor. Furthermore, if you’re on blood pressure medication, ask your doctor if getting more exercise will reduce your need for the drugs.
You should also start slowly to reduce your risk of injury while exercising and remember to warm up and cool down. To check your heart rate, stop briefly, take your pulse for 15 seconds, and multiply the number by 4 to calculate beats per minute. For example, if you get 37 beats, then you multiply it by 4 to get your heart rate of 148 beats per minute.
If you experience any warning signs of possible heart problems while exercising, stop immediately and seek medical care. Symptoms include dizziness or faintness, severe shortness of breath, an irregular heartbeat, and chest, neck, jaw, or arm pain or tightness.
The Outlook
As you exercise, it’s a good idea to monitor your progress and check your blood pressure readings. Check your levels with a blood pressure monitor at home or at the doctor’s office to see if your levels are improving.
Finally, if you want to give your blood pressure health a boost, you should also eat healthily and take supplements like L-arginine Plus. Its ingredients are effective at promoting circulation, blood pressure health, cholesterol health, and more. Start giving your heart health the support it deserves by exercising regularly and taking L-arginine Plus.