Obese individuals are highly prone to hypertension and cardiovascular disorders. However, hypertension is not only tagged with weight issues but other health conditions as well. Look at these Six essential physical exercises that will help you maintain and regulate your blood pressure.
Brisk Walking
Brisk walking or moderate walking for at least ten minutes is good enough, to begin with, your physical movements. When you exercise, the blood vessel stiffness reduces, thereby allowing a smooth blood flow through your blood vessels and lowering blood pressure naturally.
If you are a beginner, do not initiate intense physical exercise. Instead, begin with your baby steps. For example, brisk walk for ten minutes initially and then increase your walk time consistently. A study has revealed that walking for ten minutes at least thrice a day reduces the risk of future blood pressure.
Cycling
If you want to excite your game, you can move a step further and switch to cycling for at least thirty minutes daily. If moving out is not feasible, you can even buy a stationary cycle to intensify your cardio game. Cycling is an excellent exercise that opens up your muscles and drains them with oxygen. As a result, your blood sugar regulates, reducing the risk of diabetes.
Swimming
Swimming is usually considered an exercise for the young. However, high blood pressure is a condition primarily associated with the old. In a study, when swimmer participants practiced swimming over 12 weeks for 45 minutes, it was observed that their systolic blood pressure decreased by at least nine points.
Weight Training
Weight training is not everyone’s cup of tea. However, with the proper supervision, weight training or lifting can help in reducing hypertension. Although it is a form of strength training that will initially lead to an increase in pressure temporarily, it maintains overall health, also improving blood flow.
Hiking
Hiking involves a climbing activity that finely constructs your muscles towards power. When you climb an elevation, there is a change in the average body momentum. As a result, you tend to experience a change in pressure. Initially, it will be difficult, but you will easily cross large distances as you train yourself. If you feel hiking is too adventurous, small daily changes such as taking the stairs rather than the lift and walking small distances should be incorporated to make a more significant difference.
The step towards treating high blood pressure is understanding the root because of it. High blood pressure is often diagnosed with aged or obese individuals. Stress and a hectic lifestyle can also be a link to increased blood pressure. In some individuals, genetics can play a role. Whatever may be the reason, looking into ways to control is highly critical for healthy living. However, minute lifestyle changes such as adequate water consumption, moderate level of physical activity, and a balanced diet will suffice all the problems associated with fluctuating blood pressure.
Apart from physical exercise, it is also essential to eat a well-balanced diet. Your food should include more significant portions of proteins and smaller chunks of carbohydrates. Do not wholly reduce fats but consume lower levels of them. Dairy products and saturated fats are the main reason to increase the levels of HDL, high-density lipoproteins, which are termed to be bad cholesterol. An increase in cholesterol can be an underlying reason for increased blood pressure and cardiovascular disorder.
Here Are Some Tips To Include In Your Diet For A Healthy Lifestyle:
High-Protein Diet
Your diet should comprise fish, milk, and other dairy products. Also, make sure you consume essential amino acids which are not made by the body and need to be consumed through diet. These essential proteins are Lysine, Leucine, Isoleucine, Phenylalanine, Methionine, Valine, Histidine, Threonine, and Tryptophan. Knowing about these proteins is critical for the proper take-up protein diet.
Mineral And Vitamins
Include a large portion of green leafy vegetables, organic, and farm frown. Consume fruits because they are natural sources of minerals and vitamins. For example, bananas are high in potassium and are often recommended for people with hypertension. Avoid eating processed food and shift your focus to as much as natural food products.
High Potassium And Low Sodium
Individuals with hypertension are advised to increase foods with high potassium because it reduces the effects of sodium on blood pressure. However, sodium is usually present in processed food, and hence make sure to read the labels before you buy packed food and beverages.
Include Good Fibers
Fibers are essential for bowel movements. In addition, they tend to increase satiety, leading to lower consumption of carbohydrates and reducing unwanted episodes of bungee eating. When carbs are reduced, the blood glucose level also stabilizes, which further affects the overall working of the body’s different organs.
The Bottom Line
It is recommended that an average adult should engage in at least 150 minutes of physical exercise or 75 minutes of rigorous, intense physical activity. Exercise should be done irrespective of weight or health issues. It is usually mistaken that only an overweight individual or a lean mass individual should exercise. A good portion of aerobic exercise is highly efficient in reducing blood pressure levels organically. Apart from physical exercise, it is also essential to eat a well-balanced diet. Incorporate many proteins, a considerable amount of carbohydrates, and lower portions of vitamins and minerals.