Hello all you healthy blood pressure warriors!
Did you know that you can lower your blood pressure by simply doing a few easy exercises?
In this video, I’m going to reveal the three best exercises you can do to lower your blood pressure and why they’re so effective.
Your heart is a muscle and just like any muscle, it can be strengthened through exercise.
Exercising regularly helps to strengthen your heart.
As a result, your heart can pump blood more efficiently and with greater ease through your arteries.
This means less force on your arteries resulting in lower blood pressure.
In fact, just doing a few simple exercises can lower your systolic pressure, the top number in your blood pressure reading, by an average of 4 to 9 millimeters of mercury.
That’s as powerful as some blood pressure medications.
And combine your exercising with a healthy eating plan, and it might even reduce the need for taking any blood pressure medications.
So, let’s talk about the three best exercises to lower your blood pressure.
One of the simplest ways to get some exercise each day is to take a brisk walk outside.
And if it’s too cold or hot to walk outside, you can walk on a treadmill at a local gym.
Another option is to find a walking routine on youtube.
I’ve done walking routines following youtube fitness trainers many times and it’s a lot of fun.
There’ve been many studies that prove that walking is one of the best exercises for lowering your blood pressure.
One scientific study done in 2013 looked at the benefits of walking to lower your blood pressure.
By looking at data from 33,000 runners in a national runner’s healthy study and 15,000 walkers in a national walkers health study, the researchers found that the same amount of energy that a person uses for brisk walking and vigorous running actually resulted in similar reductions in high blood pressure.
So basically, brisk walking has the same effects as vigorous running when it comes to lowering your blood pressure.
So just getting out and walking is a great exercise to reduce your blood pressure.
2. Riding a Bicycle
Riding a bicycle can be fun and great for lowering your blood pressure.
Back in 2016, the American Heart Association showed two separate studies that studied the effects of biking on the health of your heart.
One study looked at 45,000 adults from Denmark between the ages 50 and 65 who biked as part of their day-to-day routines for both recreation and commuting back and forth to their jobs.
The study showed that after 20 years of follow-up, the Danish bikers had about 11 to 18 percent fewer heart attacks than those who had never ridden a bike for fun or to get to work.
And another large study showed that 20,000 Swedish adults in their 40’s through 60’s who biked to work had an 11 percent lower risk of high blood pressure.
So riding a bike is a great exercise to lower your blood pressure.
3. Resistance Training
At one time doctors thought that lifting weights, which is a form of resistance training, was actually bad for your blood pressure because it’s not considered a cardiovascular exercise.
But later studies have proven that to be wrong.
In one such study, researchers from a university in Brazil, wanted to know what 12 weeks of weight training would have on a middle aged man’s blood pressure.
It was found that lifting weights 3 times a week for 12 weeks lowered the men’s systolic blood pressure number by an average of 16 and their diastolic number by an average of 12.
That’s a lot!
That’s enough to take some people off of blood pressure meds completely.
So moderate resistance training is one of the best ways to lower blood pressure.
You can buy some weights and lift at home or another great way is to buy bands and do resistance training with resistance bands.
A question that I often get is how much exercise is enough exercise.
How Much Time Should You Exercise?
The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity a week.
That comes out to about 30 minutes a day, 5 days a week.
So your goal should be to get at least 30 minutes of exercise in a day.
If you can’t carve out 30 minutes of time a day, you can still exercise in short, 10 minutes bursts every day.
The biggest issue with exercising is simply trying to stick with it.
How to Stick with Your Exercise Habit
Here’s a few tips to start and keep your daily exercise habit.
Tip 1. Create a routine.
When you create a routine, you look for triggers that can help you do the behavior.
For instance, after you get up in the morning, have your exercise clothes ready in your bathroom so it’s easy to get dressed and ready to exercise.
Or set a loud alarm that goes off that reminds you when you’re supposed to be leaving your house to go exercise.
A trigger that I personally use is that I forbid myself from eating anything after I wake up until after I’ve taken my daily walk.
So set up some triggers to motivate you to get out and exercise.
Tip 2. Do it with a friend.
One of the best ways to stay on track is to exercise with a friend.
When you know that someone else is waiting for you to show up, it highly motivates you to show up to exercise.
If you choose to walk, consider getting a dog.
Studies have shown that people who have dogs walk more regularly.
So get an exercise buddy who will work out with you.
Tip 3. Listen to podcasts or audiobooks.
Listening to podcasts or especially audiobooks that you enjoy, will motivate you to get out and exercise.
Tell yourself that you’re only going to listen to your audiobooks when you’re exercising.
It becomes just like a great TV series that you want to watch more of every day.
So consider getting an account with Amazon’s audible service so you can listen to some good audiobooks or subscribe to some good podcasts that you enjoy listening to while exercising.
Tip 4. Track your progress.
There’s a story that Jerry Seinfeld became a great comedian because he set aside time every single day to create jokes.
The story goes that he had a calendar on the wall and he would mark off every day he created jokes and his goal was to never miss a day.
He called it, “never breaking the chain.”
So when you track your daily chain of exercising, it motivates you to never break the chain.
Tip 5. Sign up for an exercise class.
Local gyms have exercise classes that you can sign up for.
There’s also local trainers that offer inexpensive outdoor exercise classes you can sign up for.
If you’re a senior adult, most senior citizen centers have exercise classes you can attend.
When you have an exercise class that you’ve signed up for, you’ve made a commitment in your mind and so you’re motivated to attend that class.
And when you go, you’ll probably meet new friends that will motivate you to keep coming.
So look for an exercise class that you can sign up for to help you create your exercise habit.
So in this video I’ve revealed what I think are three of the best exercises for lowering your blood pressure.
I’ve also shared with you how much exercise is recommended and some tips to create a habit of exercising.
It really doesn’t matter what exercise you do because the truth is that any type of exercise is great for lowering your blood pressure.
Any sport that you enjoy doing will help you lower your blood pressure, and if you enjoy it, you’re more likely to keep doing it.