4 Easy Exercises To Quickly Help Your Hypertension

Lifestyle plays the lead role in the prevention and treatment of hypertension (high blood pressure).

Whether you've just been diagnosed with high blood pressure or are pre-disposed by way of genetics, you might start considering bringing your numbers.

If you are able to keep control over your blood pressure with more sensible lifestyle swaps—including eating clean & sweating it out a couple of times a week; you will be able to prevent, delay or eradicate the need for statin medication at all without the use of statin drugs.

According to the Centers for Disease Control (CDC), heart disease claims 1 in every 4 lives in the United States—making it responsible for the deaths of about 610,000 Americans every year!

High blood pressure is genetic for 1 in every 200 Americans. But aside from hereditary factors, age and ethnicity, the most common causes of heart disease are actually "completely preventable" by mindful eating and regular physical activity.

As they say, “Knowledge is power.” So today, we bring you the following list of the easiest types of heart-strengthening fun exercises you should start doing today:

1. Swimming

A recent study published in the American Journal of Cardiology found that among 43 older adults of mixed genders, those who started swimming a few times a week were able to successfully lower their blood pressure numbers. Hirofumi Tanaka, the study’s lead researcher says that swimming is especially great for seniors (the most highly affected group): “Swimming is a very attractive form of exercise... because it does not involve bearing of body weight, due to the buoyancy of water, it is friendly to knee and ankle joints.”

2. Cycling

Not only is cycling fun to do in tandem with your significant other, according to Blood Pressure UK, regular cycling (stationary or outdoor) also strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Additionally, it is an enjoyable, low-impact activity that stimulates and improves mind focus, lung power and circulation; reducing your risk of cardiovascular diseases. It only takes two to four hours a week to see a general improvement to your health.

3. Jogging

Jogging is another enjoyable endurance exercise that you can do with friends or loved ones! It is a heart-strengthening cardiovascular exercise that has been proven by many studies to help lower blood pressure by a large margin. If you’re pressed for time, simply go for twenty-minute jogs with your spouse three to four days a week.

4. Tennis

Ever dream of becoming the next Federer?! Kidding aside, tennis is not only a great sport—it’s a very fun exercise, too! In fact, Blood Pressure UK says that tennis is actually one of the best choices of exercise for patients with high blood pressure as it’s a repetitive, aerobic activity that uses rhythmic movements, while working the largest muscle groups of the body—especially the heart! And if you’re a busy bee, twenty-minute games with your spouse three to four days a week will usually suffice.

At the end of the day, don’t be too hard on yourself! If you’re not active today, you can simply gradually work up to the suggested amount of exercise outlined above. If it takes you a few weeks to get there, it’s absolutely fine. It’s taking the first optimal step that’s important!

In Summary

According to the CDC, heart disease is cause of 1 in every 4 deaths in America. Regular physical activity therefore is crucial for a healthy heart and for your well-being. Adopting these four simple, tried-and-tested exercises to your lifestyle can help greatly reduce your blood pressure numbers permanently.

Healthy Habits Tip: According to the Journal of Clinical Nutrition, along with any of the exercises mentioned above, consuming Ceylon (Sri Lanka) cinnamon every day may be good for heart health—especially in people with hypertension.

Read more about how the cinnamic acid from Ceylon cinnamon supplements can help manage blood pressure here