High blood pressure is a serious health concern, especially for pilots who undergo daily stress in the workplace and who need to be alert and in good condition to ensure the safety of their passengers. Any exercise is better than no exercise when it comes to treating high blood pressure. The most important factor is consistency, as the short-term benefits of exercise on high blood pressure are only temporary, and the real benefit is in the long-term.
Cardiovascular Exercise
Perhaps the most effective form of exercise pilots can do to lower their blood pressure is cardiovascular exercise--walking, swimming, running or cycling. This type of exercise should be done at a moderate level so that the heart rate is elevated but not extremely so. Thirty minutes of cardiovascular exercise a day at least five days per week is recommended. Cardiovascular exercise will be most helpful to pilots if undertaken shortly before a long flight.
Resistance Training
Resistance training, in the form of body weight exercises like squats and push-ups or with weights at the gym is another method of exercise that is helpful in treating high blood pressure in pilots. Adding resistance training to an exercise plan is a good way to vary your workouts to keep exercise interesting so you can maintain it on a daily basis. Pilots often have gyms available for their use in airports, which presents a convenient opportunity for them to get in a workout in between flights.
Yoga, Pilates and Tai Chi
Forms of exercise which promote relaxation are also very effective for treating high blood pressure. This includes yoga, Pilates and Tai Chi. These forms of exercise combine the benefits of cardiovascular exercise with those of resistance training, often making them a more efficient method of exercise. Yoga, for example, advises specific postures for lowering blood pressure, such as a spinal twist or legs-up-the-wall pose, which pilots can do shortly before a flight.
Meditation and Breathing Exercises
In addition to regular cardiovascular exercise and resistance training, meditation and breathing exercises can also help to keep high blood pressure under control. Meditation helps calm the mind and relieve stress that can contribute to high blood pressure. Breathing exercises work in the same manner, helping to strengthen the heart and lungs and relieve tension in the mind and body. A simple breathing exercise that can be done in a quiet spot almost anywhere--even in a busy airport--is nasal breathing. To do this, sit up tall in a chair or cross-legged on the floor. Inhale deeply through your nose, drawing as much air into your chest and abdomen as you can, and then slowly exhale through your nose, drawing your navel in toward your belly button. Continue to breathe like this for 15 to 20 breaths.
