The worst exercises for your blood pressure
All exercises are not created equal if you have high blood pressure. Here are some to avoid.
Like our friends atETNT HEALTH Have reported, deaths imputed high blood pressure, otherwise called hypertension - when the pressure of your blood vessels is too high, there are too much 11% in 2020. Deaths related to blood pressure are a sentence number. Influenza, pneumonia, heart disease and cerebral vascular accident. HavingHypertension Will put your body at risk of several dangerous side effects that include aneurysm, heart attack, kidney problems, dementia, metabolic syndrome and - yes-more.
Several lifestyle changes can help you reduce your blood pressure, so as to get a full rest night, look at your sodium intake and reduce the woodwork. But one of the best ways to recover your blood pressure at healthy levels is to exercise.
According to a new study published in theAmerican Journal of Preventive Medicine, If you are looking to maximize your heart health and keep your bass blood pressure with old age, you should doat least 5 hours (or 300 minutes) of moderate intensity exercise each week. If it sounds like a lot, it's. After all, the latest guidelines forUS Department of Health and Human Services Advise adults to aspire to perform at least 150 minutes to 300 minutes of moderate intensity exercise weekly to enjoy the health health benefits.
In any case, if you want to reduce your blood pressure, it is useful to know that all exercises are not created on equality, regardless of the duration of your life. Some are great, some are not so great. Read it to know which ones are suitable for you. And for larger workouts, you may want to try, see here forThe secret exercise trick for more flattered abdominals after 40.
Good exercises to reduce blood pressure
According to the health experts of charityBritish arterial pressure, The best lowering exercises of your blood pressure are aerobic exercises such as cycling, fast walking, swimming, dance, gardening, tennis and jogging. "Aerobic exercises are repetitive and rhythmic movements that get your heart, your lungs, your blood vessels and working muscles," explains the experts. "They use the large muscular groups in your body, such as those of your legs, shoulders and arms. Walking, jogging, swimming, dance and gardening, such as digging, are all aerobic activities . "
But the site also notes some exercises that are not so good for lowering your blood pressure, like ...
Bad: sprint, weightlifting and squash
Any type of exercise that is super intense for a short time is not advisable, let's say British arterial pressure. "They highlight your blood pressure very quickly and put too much tension on your heart and blood vessels."
The organization notes that exercises such as sprinting, weightlifting and squash fall into this category.
"Weightlifting can lead to a temporary increase in blood pressure," note the main health experts toThe Mayo Clinic. "This increase can be dramatic, depending on the amount of weight you lift. But, the weightlifting can also have long-term benefits to blood pressure that exceeds the risk of a temporary tip for most people. You should not lift weights if your blood pressure is uncontrolled and greater than 180/110 millimeters of mercury (mm Hg). "And for more exercise tips, see here for theSecret exercise tips to reduce your weight for good.
Also bad: scuba diving and parachuting
"Some extreme sports such as scuba diving or parachuting can be dangerous if your blood pressure is not under control", write the experts at British arterial pressure. "You will need a medical certificate from your doctor to start or continue to do so."
So how many exercises should you really do?
According toThe Mayo Clinic, do about 30 minutes of moderate intensity physical activity each day "can reduce your blood pressure of about 5 to 8 mm from Hg". According to the aforementioned study in theAmerican Journal of Preventive MedicineYou should aspire to perform at least one hour of moderate intensity exercise every day.
So, what is it?
Well, according toA whole new published study in theBritish newspaper of sports medicineThere is a specific formula that you can apply to your life that researchers say will be much more accurate for you.
It works like this: make 3 minutes of "moderate to vigorous" exercise for every hour you are sitting every day. (If you can not do more vigorous exercises, you can get to "12 minutes of light physical activity" every hour.) You do not have to exercise 3 minutes every hour - but add it. If you are sitting for 7 hours a day, you should play at least 21 minutes of moderate to vigorous exercise, such as fast walking - every day. According to researchers, this could extend your life by 30%. And for more ways to add years to your life, do not miss The secret sitting position can prolong your life, tell experts .
