Are you looking to lose your weight to bring your high blood pressure under control?
Indulging in various forms of exercises is your way to go as it has a major impact in lowering the blood pressure by reducing the stiffness in blood vessels which eases the flow of blood and enhances the blood circulation.
You would be able to see a noticeable difference in your blood pressure levels within a month after following a regular exercise regimen.
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How to Lose Weight with High Blood Pressure
If you are suffering from a mild or moderate high blood pressure, exercises can help you lower your blood pressure levels by seven to ten points or even more in just three to four weeks.
Make sure to monitor your blood pressure with the help of blood pressure monitors to keep a track of your daily or weekly progress.
So, here are the seven best exercise forms which can not only help you lose weight but also keep your high blood pressure under control:
1.10 Minutes of Walk Three Times on Every 24 Hours
Health experts say that the best way to control the blood pressure is to break your workout into multiple smaller sessions throughout the day. A 10-minute walk, three times a day, is really effective in reducing your blood pressure. If multiple walk sessions are not possible, you can go for a brisk walk for 30-40 minutes, five to six days a week can lower your blood pressure by as much as 10 points.
The idea is to break into a sweat, but not so hard that you become out of breath or find it difficult to converse.
2. Weight Training
Though strength training and weight lifting can raise your blood pressure levels temporarily, in the longer run, you would experience a fall in your blood pressure with controlled weight lifting daily.
You can use light weights and do multiple repetitions (10 to 15 reps). Weight training can have long-term benefits in your blood pressure issues.
Note: You should not lift weights if your blood pressure is higher than 180/110 mm Hg. If your blood pressure level is above 160/100 mm Hg, it is advisable to consult your doctor before indulging in heavy exercises and take necessary precautions.
Swimming is a form of an exercise which is very beneficial in controlling blood pressure levels, especially in people above 60 years of age.
According to a study conducted on swimmer participants for 12 weeks, their 45 minutes of swimming session resulted in the reduction of their blood pressure by nine points.
Swimming is the best alternative for old patients as it is easily accessible, easy on the knee and ankle joints and it does not cause overheating.
If you don’t have time to go to a gym or a walk outside, you can also indulge in dancing to get your daily dose of whole-body movement.
You can try it with your partner to make it more interesting and motivating to include it in your daily routine.
According to a study conducted by the researchers from the Federal University of Sergipe, Brazil and Federal University of Bahia, Brazil, dance therapy has shown positive results in the reduction of both systolic blood pressure and diastolic blood pressure in individuals with hypertension.
Stretching is one of the best ways to keep your blood pressure and weight in check.
Apart from lowering your blood pressure, it can make you more flexible, help you move better, and help prevent injury. Stretching in the form of:
- Pilates (a form of exercise which is designed to improve posture, flexibility and physical strength)
- Tai Chi (a Chinese form of exercise which is most effective for the health of mind and body) which can be easily included in your exercise regimen)
Riding a bicycle is another fun and effective exercise to include in your exercise regimen to reduce your blood pressure and to maintain your heart’s health.
While cycling, your leg muscles move up and down periodically due to which veins get compressed and blood is pumped to the heart.
According to a study published by the British Medical Journal Current Opinion in Cardiology in 2011, cycling used as a daily commuter resulted in 11 percent reduction in the blood pressure levels and cardiovascular diseases.
It also help you lose weight but also keep your high blood pressure under control
7. Rope Jumping
Rope jumping is a very good form of exercise which burns fat, sugar, and flush out toxins from your body. Not only it will give you good results with respect to your weight loss but also help control your blood pressure significantly. It is easily doable at home whenever you feel like.
Experts say that rope jumping is associated with several cardiovascular benefits and improved muscle endurance.
You can start gradually with five to seven minutes and increase it further to intensify your session if you feel comfortable.
These are some of the exercises which can help you decrease or even eliminate blood pressure medications from your life. They also help medications work more effectively.
You can consult with your doctor to get a customized exercise plan for you based on your blood pressure level.
It is important to take necessary precautions like in case you have not exercised in a while, you can start slow to avoid injuries or mishaps.
You are advised to start with 10-15 minutes of walking or jogging in the initial days and once you are easily reaching your goals, feel free to gradually increase the duration and intensity of the exercises.
Experts recommend moderate exercise for 150 minutes in a week or robust exercise for 75 minutes in a week as a standard for keeping the blood pressure levels under control.
Regular exercising, if followed as a long-term daily activity, is one of the best ways to lower blood pressure in a hypertensive patient.
If you liked this article, share it with your loved ones and also share your experience with us in the comments below if including these exercises in your routine has helped you lower your blood pressure levels and by how many points.
Guest Post by:
Shailendra Singh, Blogger by profession, a health fanatic at heart. He loves to share his personal experiences and tips on how to effectively manage and control blood pressure problems at bloodpressurechecking.com.
Ranjan Singh is a Registered Dietitian, Personal Trainer, founder of Weight Loss Guider and Health Blogger with a Passion for Functional Nutrition. Ranjan is always willing to roll up his sleeves and research the really hard topics and for that, we are all thankful.