According to the American College of Sports Medicine (ACSM), more than 50 million Americans have high blood pressure, and one out of every two people over age 60 is afflicted with the condition. However, there are a number of exercises that you can do to help lower your blood pressure and reduce your risk of heart attack and stroke, two common problems associated with high blood pressure.
Walking
According to the ACSM, even exercises like walking that do not put a lot of strain on your body can help to lower your blood pressure, which is particularly important if you have other physical problems like heart or lung problems that prevent you from performing vigorous exercise. The ACSM and the U.S. Centers for Disease Control and Prevention recommend that you exercise for 30 minutes or more on most days of the week.
Breathing Exercises
The way you breathe can help to control your blood pressure, according to BibleLife.org. To do a breathing exercise that can help lower your blood pressure, breathe in deeply, sharply, and quickly using your chest and diaphragm. Allow your stomach to expand as your diaphragm presses into your abdominal cavity. According to BibleLife.org, this method reduces the pressure within the chest cavity to less than that of standard atmospheric air pressure, and the difference in pressure helps to lower your blood pressure. For best results, BibleLife.org recommends practicing this breathing exercise regularly.
Varied High-Intensity Cardiovascular Exercises
According to the ACSM, varying high-intensity cardiovascular exercises to lower blood pressure can help you to stay interested and motivated in getting adequate exercise. According to ShapeFit.com, popular cardiovascular exercises include step aerobics, bicycling, both indoor and outdoor, swimming, racquetball, rock climbing, cross-country skiing, running, elliptical training, jumping rope, sprinting and rowing. As an added benefit, many cardiovascular exercises can help you lose weight and tone your body while strengthening various muscle groups. Consult your doctor before doing any intense cardiovascular exercises if you have medical conditions that may cause further injury.
Relaxation Exercises
Relaxation exercises like tai chi, yoga and meditation can help to lower blood pressure, according to All4NaturalHealth.com, a website devoted to providing free health and exercise information. According to All4NaturalHealth.com, even 15 to 20 minutes of relaxation exercises per day can help to lower your blood pressure. Yoga and tai chi also provide other potential benefits to your overall mental and physical well-being.
