Exercise, as we all know, is crucial for a healthy body. We sweat, build muscle, manage weight, work the heart, improve flexibility and mood, and of course, manage blood pressure by improving endothelial function. What’s not to like? People can get caught up in the day, putting exercise off every day until the next day and the next and so on! Make a habit and get into a routine;it will change your life for the better.
When lowering blood pressure naturally, exercise simply cannot be ignored. Getting active a minimum of 4 times a week for at least 40 minutes is ideal. Exercise increases vasodilation through the production of Nitric Oxide (NO). In addition to exercise you can increase NO with Heart Beet, a supplement that helps the body to produce NO.
It is important to consider what type of exercise we need to be engaging in to optimize our blood pressure. Our ancestors did not have high blood pressure they were running from lions and chasing their food down, mainly in short bursts.
What are the best forms of exercise to manage blood pressure? Let’s explore this.
HIIT: HIIT workouts combine short bursts of intense exercise (heart-pounding intensity) with short periods of rest or lower-intensity exercise. It is a great workout type for those who are pressed for time as it condenses the benefits of exercise into a smaller time period. This study showed that HIIT allowed a significant decrease in blood pressure. HIIT is most inline with the way that our ancestors got their exercise. It is thought to work by increasing “stroke volume” or the volume of blood that is pumped out when the heart contracts.
Brisk Walks, Biking: Walking and biking will help reduce blood vessel stiffness, which allows blood to flow easily. For those who are intimidated by the gym, this is a great way to start an exercise routine. It has been found that blood pressure is lowest immediately after a walk, therefore breaking your walks up into three or four 10 minute sessions can be very beneficial. It allows the blood pressure to drop throughout the day and can prevent future blood pressure spikes.
Hiking: Hiking is a great form of regular exercise. You are getting outside which in itself is healing for so many reasons. Hiking also allows for more of a HIIT workout as there are hills to climb and descend and often there are varying challenges throughout. Choose a more challenging hike when possible.
Resistance Training: Resistance training is a great way to lower blood pressure. An effective approach to hypertension is a combination of resistance and strength training. Bonus: having stronger muscles is associated with a longer life, so put those canned beans to good use! Better as weights than food anyhow!
We really cannot be sedentary and expect to live healthy lives. Exercise needs to be a part of everyone’s day whether it be three 10 minute walks, a long hike or chasing down your dinner. You can undo heart disease through regular exercise, so pick your favorite options and make a commitment to getting it in daily! Find a partner, make a schedule, whatever it takes to lower your blood pressure naturally. If you don’t like any of the above suggestions, don’t let that stop you; you can get many similar benefits from swimming, dancing, fitness classes and more.