Working out daily is a very good habit as it not just keeps your body in shape but also helps your mind to get diverted from stress and hypertension. Mental problems like depression, stress and anxiety often lead to health problems such as High blood pressure (HBP). The worst part about HBP is, it has no visible symptoms. An individual is called to be suffering from HBP when the blood pressure is over 140/90. If it goes untreated, the individual can suffer from heart-related problems and might end up with a cardiac arrest. Over 3 million cases of HBP are seen in just the US every year.
In this article, we are going to cover some of the workouts and yoga poses that can help to control high blood pressure and prevent you from prospective heart problems.
5 Everyday Exercises to Control High Blood Pressure
- Biking/Cycling
Cycling daily for 30 minutes is a great habit especially for those suffering from HBP. It is known to strengthen the cardiovascular system of the body. Initially it might seem that the blood pressure is rising but in the long run, it makes the cardiovascular muscles stronger and helps in better circulation of blood across the body. This way it increases the functionality of your heart and helps to control high blood pressure naturally and effectively without medications.2. Swimming
Swimming is yet another one of the most effective workouts to control high blood pressure. I would definitely recommend this as it worked great for my father. The great thing about swimming is, it puts lesser stress on the joints and prevents over-heating of the body, which is beneficial for senior adults. It is a great workout and helps to burn excess fats that block the arteries and make the passage of blood freely. It also keeps the heart muscles in check and helps in better circulation of blood.3. Jogging
Jogging is a simple yet another great workout that can help you to keep you in shape and control high blood pressure. It helps to tune up the cardiovascular muscles and helps in better pumping of the heart. It also helps in burning out the fat located near the heart which further increases the functionality of the blood. it is advised to at least Jog or brisk walk for 20-25 minutes daily for best results. Jogging also helps in avoiding mental disorders such as depression and stress.4. Push-Ups
Push-ups are a great workout that helps in stretching out the chest muscles and makes them stronger. It is advisable to do this pushup outdoors as it can help you with your mood swings as well. Pushups help in burning down the fat cells located near the heart and increases the functionality of the heart muscles thus increasing the overall performance of the heart. Do pushups at least twice a day starting for 10 in 2 sets daily for best results.5. Skipping Rope
Skipping/Jumping rope is an excellent aerobic exercise and a high-intensity workout, it not just builds and tones muscle, but also helps in better functioning of the heart and circulation of blood thus controlling the high blood pressure. It also improves the liver functionality, thus reducing the fat dump getting deposited in the arteries leading to other cardiovascular issues such as cardiac arrests. Do a 10-minute jumping rope every day for the best results.5 Yoga techniques to Control High Blood Pressure
6. One leg stretch pose
The One leg stretch pose, also known as Janu-Sirsasana is a great yoga pose very well know to control High Blood Pressure or Hypertension. This yoga pose slightly massages the spleen and abdominal organs thus promoting better blood circulation across the body and keeps the kidney and liver health in check. Additionally, it stretches the spine, shoulders and groin which helps in relieving from anxiety and stress.- Sit down with your legs crossed on the mattress and relax with your eyes closed.
- Now keep your right leg in the folded position and stretch forward your left leg in the front. Make sure the right foot is touching the left thigh.
- Keep your back straight and shoulders relaxed. Try to keep your face calm and listen to Yoga music.
- Try to reach out to toe as much as you can, while being comfortable. If your hands are going beyond your toes, hold your hands together and stretch.
[Also Read: Yoga poses to lose belly fat]
7. Warrior Pose
Warrior pose also known as Virasana is a great yoga pose that helps in stretching the muscles and arteries thus making them pliable and control blood pressure to a very great extent. It also helps in stretching out the buttocks and strengthens the back, thighs and ankle. This pose is also good for people suffering from gastroenteric issues.- Stand straight on the yoga mat and Spread out your legs keeping a distance of 3-4 feet.
- Stretch out your arms away (sideways), keeping them parallel to the ground.
- Turn your whole body towards the right side. You will have to bend your right knee. Keep your toe of right leg pointing out in the right direction. Align left leg in accordance with right leg without bending it and shift body weight on right leg.
- Face right side and keep your palms facing towards the ground.
- Try to focus all your attention on the middle finger of right hand and hold on to this position for as long as possible.
8. Alternating breathing technique
Alternating breathing technique, also known as the Anuloma-Viloma Pranayama is a great breathing practice for a better flow of oxygen in the blood vessels. This technique helps in the better flow of blood across the body and can control high blood pressure, thus bringing down high blood pressure. It also removes the heart blockages and makes lungs pliable and healthy.- Sit with the legs crossed on the mattress/floor, close your eyes and rest your hands on the knees.
- Now put your right index finger and middle finger on the forehead between your eyes and close your right nostril with the thumb and inhale deeply and hold for 2-3 seconds.
- Now exhale with your right nostril by closing the ring finger and the little finger on the left nostril.
- Repeat step 2 and 3 at least 15 times and now change the hands.
9. Bhastrika Pranayama
https://www.youtube.com/watch?v=J4nf-NISmJw
Also referred to as the breath of fire, Bhastrika is a breathing yoga pose that not just helps to control blood pressure but also in better digestion and respiratory system. It provides better oxygen flow to the blood thus enhancing better heart health and thus calms the mind from anxiety, stress or depression.
- Sit down on your yoga mat and relax. Now, take a deep breath and breathe out with force through the nose and do not strain.
- Now Immediately take in a deep breathe in with the same force. Breathe in and breathe out repeatedly and deeply, using the lungs and chest muscles. Your abdomen should move out when you exhale and vice versa.
- Repeat it ten times to complete 1 round of Bhastrika Pranayama.
10. Bramhari Pranayama
Bramhari in Sanskrit means bee, so yes in this pose the person hums like a bee. This breathing exercise helps in bringing down anxiety, frustration and is a great stress buster. It soothes the nervous system and helps you control hypertension. Apart from that, it helps in concentration and better focus.
- Sit on your yoga mat and relax. Now, put your index fingers on the forehead and with the remaining fingers closing your eyelids.
- Take a deep breath in and keep mouth closed, exhale by making a humming sound and empty your lungs.
- Repeat and practice it 10 to 15 times a day.
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