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Do you want to lower your blood pressure by as much as 20 points? Returning to your ideal body weight is one of the most effective approaches to achieve this goal. You may figure it out by calculating your BMI (body mass index) (use the BMI calculator at the bottom of the page).

Consider these six exercises/activities to help you accomplish your weight target while also lowering your blood pressure,

according to Wesley Tyree, MD, a cardiologist and independent member of the HonorHealth Medical Staff:

1. Walk for ten minutes three times a day, briskly or moderately.

Exercise reduces blood vessel stiffness, allowing blood to flow more freely, which decreases blood pressure. Exercise has the most visible impacts during and soon after a workout. Lowering blood pressure is most noticeable immediately following a workout.

As a result, health experts believe that breaking up your workout into many sessions throughout the day may be the best method to prevent high blood pressure. In fact, one study revealed that three 10-minute walks per day were more effective than one 30-minute journey in preventing future blood pressure increases.

2. 30 minutes of bike or stationary cycling each day, or three 10-minute cycling blocks

The same logic that applies to walking applies here.

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3. Hiking is number three.

Climbing a road on an incline, a hill, or a mountain requires a lot of muscle power, which might help you become in better shape. Hiking, for example, can drop blood pressure by up to ten points.

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4. Treadmilling at a desk or pedaling

Participants in a research ambled along at a modest 1-mile-per-hour speed on desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour, and their blood pressure readings were even better.

5. Weightlifting

Weight lifting or weight training can lower blood pressure, which may seem counterintuitive. Strength exercise might momentarily elevate blood pressure, but it can also aid with general fitness, which will improve blood pressure levels.

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6. Swimming is number six.

Another study discovered that this type of exercise can help persons 60 and older control their blood pressure. Swimmers gradually increased their time in the pool over the course of 12 weeks, eventually reaching 45 minutes of continuous swimming. The swimmers had reduced their systolic blood pressure by an average of nine points by the end of the research.

The ‘use it or lose it’ argument is correct since the benefits of exercise are not achieved if the exercise is not sustained,” Dr. Tyree explained. After two weeks of no exercise, you may lose your gains. The typical recommended is 150 minutes of moderate activity per week or 75 minutes of strenuous exercise per week.


READ MORE: TEETH WHITENING: 6 NATURAL OPTIONS

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