Home exercise programme to lower your Blood Pressure

By rjoachim | July 23, 2023
  • 5 minutes of walking or marching in place
  • 5 minutes of arm circles, shoulder rolls, and neck stretches

Aerobic Exercise

  • 30 minutes of brisk walking, jogging, cycling, swimming, or dancing
  • You can break this up into 3-10 minute sessions throughout the day

Strength Training

  • 2-3 sets of 10-12 repetitions of each exercise
  • Choose exercises that work the major muscle groups in your body, such as squats, lunges, push-ups, and rows

Cool-down

  • 5 minutes of walking or marching in place
  • 5 minutes of stretching

Here are some additional tips for exercising with high blood pressure:

  • Start slowly and gradually increase the intensity and duration of your workouts over time.
  • Listen to your body and take breaks if you need them.
  • Stay hydrated by drinking plenty of water before, during, and after your workouts.
  • Avoid exercising in hot weather or if you’re feeling unwell.

It’s important to talk to your doctor before starting any new exercise program, especially if you have high blood pressure. They can help you create a safe and effective plan that’s right for you.

Here are some of the best exercises for lowering blood pressure:

  • Walking: Walking is a great low-impact exercise that can be done almost anywhere. It’s also a great way to get some fresh air and sunshine.
  • Cycling: Cycling is another great low-impact exercise that can be done indoors or outdoors. It’s a good way to get your heart rate up and improve your cardiovascular health.
  • Swimming: Swimming is a great way to get a full-body workout. It’s also a low-impact exercise, so it’s gentle on your joints.
  • Dancing: Dancing is a fun and social way to get exercise. It’s also a great way to improve your balance and coordination.
  • Strength training: Strength training can help to strengthen your heart and improve your blood flow. It’s also a good way to build muscle and lose weight.

Even a small amount of exercise can make a big difference in your blood pressure. So get moving and start enjoying the benefits of exercise today.

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