Tips to control Hypertension

Regular exercise is a great shield

Physical activity is one of the most important steps for preventing and controlling high blood pressure. Those who are physically active have a 25 - 50 percent lower risk of developing hypertension. Findings from multiple clinical trials indicate that exercise lowers blood pressure as much as some drugs. Regular, low to moderate impact aerobic exercise can reduce both systolic and diastolic blood pressure by an average of 10mm Hg.

Cardiovascular exercise

Cardiovascular exercises should be performed 4 to 6 days a week, for a duration of 30 to 60 minutes. Begin the exercise session with a gradual warm-up lasting for 10 minutes.

Examples of cardiovascular exercises:

• Walking
• Bicycling
• Rowing
• Swimming
• Golf (walking the course)
• Low-moderate impact aerobics

Strength training exercises

Strength training exercises should be safe and designed with the help of fitness professional. Heavy resistance weight training exercises are not recommended as they can elevate blood pressure; do weight-training exercises using light resistance.

Relaxation Exercises

Deep breathing

Shallow breathing deprives the body of oxygen. The heart automatically compensates for this lack by pumping more blood. This increases the heart’s workload and can elevate blood pressure. Simple deep breathing exercises and pranayama decrease stress and can lower blood pressure.

Two simple breathing exercises

1. Simple deep breathing : Do slow and deep inhalations and exhalations.

Benefits

• Improves concentration
• Increases lung capacity
• Calms the mind

2. Diaphragm breathing : Inhale, and feel the stomach expand, exhale, and the feel stomach sink down.

Benefits

• Strengthens the diaphragm.
• Helps conditions such as anxiety and slows down the respiration rate.

Massage

Try going for a massage once a fortnight or month. It will help release muscular tension and relax your body.

Meditation

Meditation helps calm the body and mind bringing them into a better state of balance.

Restful sleep
Sleep allows the pulse to slow down and relaxes the body. A good night’s sleep reduces overall fatigue, anxiety and stress.

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