In order to lower blood pressure, daily aerobic exercise for 30 minutes or more can be expected to be effective.
Start with something you can do, such as walking, light jogging, swimming, or biking, as the total daily exercise time should be at least 30 minutes.
Why does blood pressure care require exercise?
Treatment of hypertension includes exercise therapy in addition to drug-based methods and diet.
Exercise therapy is recommended for the improvement of hypertension, and if it is performed regularly, an antihypertensive effect can be expected. Furthermore, it has been shown to have the effect of improving vascular endothelial function and lower blood pressure.
Therefore, it is said that exercise is necessary to improve hypertension.
Effective exercise and amount of exercise
What kind of exercise and how much do you need to lower your blood pressure?
From here, we will introduce the exercise that can be expected to have an antihypertensive effect and the amount of exercise.
What kind of exercise should I do?
Aerobic exercise is generally recommended as an effective exercise for lowering blood pressure. Aerobic exercise is an exercise that involves continuous light exercise, burning fat, and requiring oxygen. Vilitra 40 and Cenforce 150 are improving enjoy life.
Anaerobic exercise uses strong muscle strength in a short period of time, which increases muscle mass and basal metabolism, but increases the burden on the heart.
There are various types of aerobic exercises such as fast walking, light jogging, aerobics, underwater exercise, biking, recreational sports, etc., but if you suddenly start exercising without a habit of exercising, it will put a strain on your body.
Therefore, the recommended moderate exercise intensity is moderate-intensity exercise, which feels a little tough.
Since a heart rate of 100 to 120 minutes is ideal, it is recommended that you exercise with a light sweat and a light breath.
Amount of exercise that lowers blood pressure
It is suggested that you do aerobic exercise on a regular basis, preferably at least 30 minutes daily.
Even if it is not possible to continue for 30 minutes or more, a decrease in blood pressure can be expected if exercise for 10 minutes or more is performed for a total of 30 minutes or more in a day.
Precautions when exercising
People who do not have a habit of exercising should increase their daily activities such as cleaning, cooking, and car washing, and get used to their body first. In addition, when starting exercise, perform preparatory exercise, and also carry out post-exercise organizing exercise.
If you are worried about your body, such as heart disease or high blood pressure, you should consult your doctor about the intensity of exercise and whether you should exercise.
Since there are individual differences in age and physical fitness, exercise intensity and amount of exercise also vary from person to person.
A diet that supports exercise
You can expect the effect of lowering blood pressure by paying attention not only to exercise but also to diet.
Refrain from salt
The causes of high blood pressure are often excessive salt intake.
Therefore, I would like to be aware of getting used to the light taste, such as by using low-salt foods.
Take vegetables and fruits
Vegetables and fruits contain potassium, which has the effect of excreting salt.
Eating vegetables also increases the intake of vitamins, minerals, and dietary fiber. Dietary fiber regulates bowel movements and helps prevent and improve obesity and high blood pressure, so I would like to take it positively.
Refrain from saturated fatty acids
Saturated fatty acids are mainly contained in animal fats, but they have a high coagulation temperature and are easily coagulated by the human body. Therefore, when eating meat with a lot of fat, there is an effect that blood does not flow easily.
If you have a way of eating a lot of meat and processed foods, you may want to review it by increasing the number of times you eat fish because it may cause arteriosclerosis and heart disease.
Be modest in alcohol
Alcohol, if taken for a long period of time, raises blood pressure and causes high blood pressure.
It has been reported that the more alcohol you drink, the easier it is for your blood pressure to rise. Therefore, it is necessary to keep an appropriate amount of sake and set a rest day at least one day a week.
What is the exercise method?
Easy exercise that you can do at home
In order to get a healthy body, I want to incorporate not only dietary management but also exercise habits. Exercise can be expected to have physical and mental health effects such as dieting, improving blood sugar levels, osteoporosis, cancer prevention, and stress relief.
According to one survey, stretching is ranked first in terms of exercise methods and exercises that you want to do at home. Next, muscle training, but then diet.
Get healthy with exercise
Stretching is generally performed as a flexible exercise, but there are many movements that lead to exercise effects, and it can be expected to improve basal metabolism, stiff shoulders, lower back pain, and prevent mental and physical aging.
Exercise to be healthy
Originally, exercise is a general term for an exercise aimed at maintaining and improving health and maintaining / improving physical ability, but here I would like to focus on aerobic exercise.
Effect of exercise
If you do not have a daily exercise habit, it is better to continue exercising that you can do many times a day for about 1 to 10 minutes at a time rather than doing high-load muscle training or long-term aerobic exercise.
Also, if you are tired from keeping the same posture, it is better to move your body for a short time to stimulate your muscles instead of resting your body. It can be expected to improve tension fatigue of shoulders and lower back, partial fatigue of hands, and chronic fatigue of legs.
In order to lower blood pressure, not only diet and medicine but also exercise is required. If moderate exercise can be continuously performed every day, the effect of improving vascular endothelial function and lowering blood pressure can be expected.