Exercise to control high blood pressure.

 

 Aerobic exercise is needed for blood pressure control or heart health. Walking in the middle is the best. The levels will be moderate to high.

More than 100 billion people worldwide suffer from high blood pressure. In Bangladesh, 20 percent of adults have high blood pressure. High blood pressure is one of the reasons behind diseases like stroke, heart disease, kidney failure.  It is called the silent killer. However, physical activity plays an important role in controlling blood pressure.

The benefits of exercise

 Exercise increases heart rate and keeps the lungs healthy. This results in regular blood flow to the muscles. The blood vessels expand, so that the blood in the cells can easily carry oxygen. It strengthens the heart muscle and facilitates blood circulation and puts less pressure on the blood vessels. The study found that exercise reduced systolic blood pressure by 3.9 percent and diastolic blood pressure by 4.5 percent. Exercise not only lowers blood pressure, but also keeps weight under control and lowers cholesterol levels. As a result, the chances of fat accumulation in the blood vessels are reduced and the risk of heart disease is reduced.

Types and levels of exercise for High Blood Pressure

 Walking, jogging, cycling, swimming — these are all aerobic exercises. This means exercising with oxygen. This causes the heart rate and respiration to increase at a certain rate. Another type of anaerobic exercise. This suddenly requires energy in the body. Running too fast, lifting heavy weights these are anaerobic exercises. It is not suitable for everyone. Aerobic exercise is needed for blood pressure control or heart health. Walking in the middle is the best. The level will be moderate to high level (you have to walk hard with sweat).

 For patients with high blood pressure, the American College of Cardiology recommends 40 minutes of moderate to high levels of exercise. Experts suggest exercising three to four days a week. If it is difficult to exercise for 40 minutes at a time, they recommend walking in three to four sessions of 10 to 15 minutes.

Tips to control high blood pressure

Keeping yourself active makes it easier to control high blood pressure. In addition to physical exercise, there are some other things to keep in mind.

 It is better to use stairs instead of elevators. Many people wait in the corridors for a long lift to get to the second or third floor. Consume calories without waiting for this. The body will be better.

You can leave the car and walk to the office from time to time. Or you can walk down the aisle to the office.

Can help with household chores.

 Walking 10,000 steps every day is one of the ways to stay healthy. How many steps you are taking, this account can be kept using mobile phone apps.