High blood pressure is referred to as the silent killer because it can often be present without any outward symptoms. It keeps doing its damage, and then can suddenly deliver a blow in the form of a heart attack or stroke.Â While this is not always the result of high blood pressure, lifestyle changes can help to control and reduce blood pressure, and bring it down to normal.Â
People suffering from high blood pressure often put on weight, and could even become obese. Exercise is essential to bring down the weight and also to control the high blood pressure.
How Blood Pressure is Controlled by Exercise
The body has a baro-reflex, which is performed by special cells named baroreceptors. The function of baroreceptors is to measure and adjust blood pressure and ensure the normal functioning of the body. When a person exercises, these cells are also stimulated and their efficiency to perform their stipulated task increases.
It is recommended that you go in for a mix of strength, flexibility, and cardio exercises and ensure that you follow a regimen that will help you lower high blood pressure.
A good exercise for reducing high blood pressure is walking, whether in a park or on a treadmill.Â Jogging is also not ruled out. Aerobics, swimming, and biking are some of the other popular options.
You must have regular exercise sessions, but listen to your body and do not overdo it. Being consistent with your exercise is what is important, not how intense the workout is.Â You should also remember that it is of utmost importance to warm up before and cool down after each session.
If you have the high blood pressure condition under control, you can even try out strength training at a moderate pace.Â It is recommended that you do not use heavy weights, but increase the repetitions.Â You should also breathe correctly throughout the exercise session by exhaling when you exert and inhaling while returning to the starting position.
Though exercise is an important component of high blood pressure management, dietary changes also play an important part in the lifestyle changes that are recommended.
Minimizing salt intake and eating a low sodium diet should be the only way to go. This can be achieved is by following the DASH Diet.Â The DASH Diet is a diet program developed by the National Institutes of Health, along with researches from the National Heart, Lung, and Blood Institute.
If you follow the DASH Diet strictly, your will intake salt, proteins, carbohydrates, fats, proteins etc. only in quantities appropriate for you.Â This will not only help to control your weight and high blood pressure, but also leaves you feeling more energetic.
You must remember that whether it is a dietary change or change in physical activity, you need to be gentle and gradual to achieve the best results!