Health Science

Low impact exercises for high blood pressure

Read about 10 low impact exercises that can help manage high blood pressure. These exercises include swimming, yoga, meditation, resistance training and more by estellepierce
Estimated reading time: 3 min 18 sec
Low impact exercises for high blood pressure Photo by Mary Taylor on Pexels

High blood pressure (hypertension) refers to the condition where the force of blood against the walls of arteries is higher than normal.

This persistent increase in pressure can damage the arteries, and lead to various health problems like heart attack, stroke, and kidney failure. Regular physical activity is a key component of high blood pressure management, however, individuals with hypertension require special considerations while exercising. Here are some low impact exercises that can help manage high blood pressure:.

1. Walking

Walking is a simple, low-impact activity that can be done anywhere, anytime. It strengthens the heart and promotes circulation, reduces stress and anxiety, and can help you maintain a healthy body weight.

Aim for at least 30 minutes of brisk walking every day, or divide it into 10-minute sessions throughout the day.

2. Swimming

Swimming is a low-impact cardiovascular exercise that does not put pressure on joints. It can lower blood pressure, improve heart health, and boost lung capacity. Swimming can also be relaxing and help relieve stress.

Try swimming laps, water aerobics or water jogging for a total body workout.

3. Cycling

Cycling is a low-impact cardiovascular exercise that can improve blood pressure, strengthen the heart muscles, and improve circulation. Cycling is a great option for those who prefer to exercise outdoors or need a mode of transportation.

If you don’t own a bike, try using a stationary bike at home or at the gym.

4. Yoga

Yoga is a gentle, low-impact form of exercise that can help reduce stress and lower blood pressure. It combines physical poses, breathing exercises, and meditation techniques to improve circulation, flexibility, and balance.

Yoga classes can be found at most fitness centers, community centers, and yoga studios. Choose classes labelled as “gentle” or “beginner” to avoid strenuous poses.

5. Tai Chi

Tai Chi is a low-impact exercise that originated in China and has been shown to reduce high blood pressure. It involves slow, gentle movements combined with controlled breathing, which can improve balance, flexibility, and reduce stress.

Tai Chi is suitable for people of all ages and fitness levels and can be learned through classes or online videos.

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6. Meditation

Meditation is a mental exercise that can complement physical exercise to help lower blood pressure. It involves focusing on your breathing, clearing your mind, and relaxing your body.

Meditation can help reduce anxiety, stress, and improve overall well-being. Try to meditate for 10-20 minutes a day to experience its benefits.

7. Resistance Training

Resistance training involves using weights or resistance bands to strengthen muscles. It can improve circulation, lower blood pressure, and increase bone density.

Resistance training can also help you maintain a healthy weight and reduce the risk of developing cardiovascular disease. It is important to use light weights and perform exercises slowly and with proper technique to avoid injury.

8. Stretching

Stretching is a simple, low-impact activity that can increase flexibility, reduce muscle tension, and improve circulation. Stretching can also help you relax and reduce stress.

Incorporate stretching into your daily routine, and hold each stretch for at least 15 seconds and repeat each stretch 3-5 times.

9. Pilates

Pilates is a low-impact exercise that combines breathing exercises, stretching, and strength training. It can improve balance, flexibility, and lower blood pressure.

Pilates classes can be found at most fitness centers and community centers, or you can do it at home with a mat and instructional video.

10. Dancing

Dancing is a fun, low-impact activity that can improve cardiovascular health, overall fitness, and mental health. It can also help you socialize and meet new people.

Dancing can be done in a group or solo, and various styles like ballroom, salsa, and hip hop can be tried depending on preferences.

Conclusion

An active lifestyle and regular exercise are key components of managing high blood pressure.

Low-impact exercises like walking, swimming, cycling, yoga, Tai Chi, meditation, resistance training, stretching, Pilates, and dancing can help keep the heart healthy, reduce stress, and improve circulation. Incorporate these exercises into daily routine to achieve maximum benefits.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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