Exercise Your Way to Lower Blood Pressure

It’s nothing new that getting regular physical exercise can help lower your blood pressure. Regular exercise means getting at least thirty minutes of exercise on most days of the week. The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming and strength training.  These are aerobic exercises, or "cardio", which is considered good for your blood pressure.

Not sure if you can handle instance cardio? Swimming is a gentle way to get some cardio in.  Thirty minutes is all you really need, and can work your way up to longer sessions.  Doing something of moderate intensity for at least 30 minutes a day, 5 or more days a week may be enough to lower you blood pressure and keep you off medications. Exercise can lower your blood pressure by as much as five to 15 points.

Aside from exercise, losing weight and controlling your waistline is a big part of keeping a stable blood pressure. More often than not, the more you weigh, the higher your blood pressure will be. Being overweight can cause a person to develop sleep apnea, which can also increase your blood pressure. One of the best ways to lower your blood pressure is by losing weight. By losing just ten pounds, you can lower your blood pressure. It is also important to control the size of your waistline. Having a larger than average waistline can increase your risk of high blood pressure. Men are at risk if their waistline is greater than 40 inches, while women are at risk if their waistline is greater than 35 inches. These numbers may change depending on your ethnic background.

Below are some common natural ways to lower your blood pressure:

·       Lose weight:  Studies suggest that losing weight can reduce systolic blood pressure.

·       Exercise: It is recommended to get at least two and a half hours of moderate exercise each week.

·       Eat less salt, and more fruits and veggies: The American Heart Association recommends eating 3 or 4 grams of salt. The DASH diet is high in fruits, vegetables and fiber, and low in sodium.

·       Limit alcohol intake: Studies show that limiting alcohol use can reduce systolic blood pressure. It is recommended that women drink an average of one alcoholic drink a day and men two. 

·       Meditation:  Research shows that regular practice is associated with a drop in blood pressure.

·       Yoga:  Studies suggest that yoga can help to lower blood pressure.