Stroke is a medical emergency that occurs when there is an interruption of blood supply to the brain. This can lead to brain damage, disability, and even death.

According to the World Health Organization, stroke is the second leading cause of death worldwide. However, studies have shown that regular physical activity can help prevent stroke. In this article, we will discuss 7 movements that can reduce your risk of stroke.

1. Walking

Walking is a low-impact exercise that can help improve cardiovascular health. It is also a great way to get outdoors and enjoy fresh air. According to the American Heart Association, walking can reduce your risk of stroke by up to 20%.

To get the maximum benefit, aim to walk at least 30 minutes a day, 5 days a week. You may want to start slowly and gradually increase the length and intensity of your walks.

2. Yoga

Yoga is a mind-body practice that incorporates physical postures, breathing exercises, and meditation. A study published in the Journal of Stroke and Cerebrovascular Diseases found that yoga can help improve balance and mobility in stroke survivors.

Yoga can also reduce stress levels, which can contribute to the prevention of stroke. If you are new to yoga, it is best to start with a beginner’s class and work your way up to more advanced classes.

3. Swimming

Swimming is a great low-impact exercise that can help improve flexibility, strength, and endurance. It is also a good way to improve cardiovascular health.

According to a study published in the journal Stroke, swimming can reduce your risk of stroke by up to 10%. If you are new to swimming, consider taking lessons to learn proper technique and form.

4. Strength Training

Strength training, also known as resistance training, can help improve muscle strength and bone density. It is also an effective way to reduce your risk of stroke.

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A study published in the journal Stroke found that people who participated in strength training had a 45% lower risk of stroke compared to those who did not. You can incorporate strength training by using free weights, resistance bands, or weight machines. It’s important to start with light weights and gradually increase the weight as your strength improves.

5. Cycling

Cycling is a low-impact exercise that can help improve cardiovascular health and reduce your risk of stroke. A study published in the journal Stroke found that cycling can reduce your risk of stroke by up to 30%.

You can cycle on a stationary bike or take your bike outdoors and explore your local area. It’s important to start slow and gradually increase the length and intensity of your cycling sessions.

6. Pilates

Pilates is a form of exercise that focuses on improving core strength, flexibility, and balance. It is also an effective way to reduce stress levels, which can contribute to the prevention of stroke.

A study published in the Journal of Physical Therapy Science found that Pilates can help improve balance and mobility in stroke survivors. If you are new to Pilates, consider taking a beginner’s class.

7. Tai Chi

Tai Chi is a martial art that combines slow and graceful movements with breathing exercises and meditation. It is a gentle and low-impact exercise that can help improve balance, flexibility, and strength.

A study published in the journal Stroke found that Tai Chi can reduce your risk of stroke by up to 20%. If you are new to Tai Chi, consider taking a class or working with a certified instructor.

Conclusion

Regular physical activity is an effective way to reduce your risk of stroke. Walking, yoga, swimming, strength training, cycling, Pilates, and Tai Chi are all good ways to stay active and improve your overall health.

It’s important to start slowly and gradually increase the length and intensity of your workouts. If you have a medical condition or injury, consult your healthcare provider before starting a new exercise program.