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Friday, 30 December 2011

TIP – 02 for control high blood pressure

Your risk of high blood pressure or hypertension increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high or hypertension, exercise can help you control it. Start slow and work more physical activity into your daily routine.



Exercise can lower blood pressure

help to lower your blood pressure through diet and exercise

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.
Becoming more active can lower your systolic blood pressure, the top number in a blood pressure reading, by an average of 5 to 10 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level, less than 120/80 mm Hg, - exercise can keep it from rising as you age. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.

But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise. 


10 important tips with out exercising



How to do walk ?





How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don't need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.
Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:
1.       Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
  1. Active sports, such as basketball or tennis
  2. Walking
  3. Jogging
  4. Swimming
  5. Climbing stairs
  6. Bicycling
Aim for at least 30 minutes of aerobic activity most days of the week. If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.

Good run also help you





Breathing Exercises to Control Blood Pressure

Breathing deeply can help lower blood pressure. It relaxes the body and lowers the heart rate, reducing the chronic stress and tension that is thought to raise blood pressure. Deep breathing may also help the body to process the salt that contributes to high blood pressure more effectively. Breathing exercises are not a substitute for a healthy diet, exercise and medicine but can provide an extra boost in fighting high blood pressure.






Abdominal Breathing Exercises

Abdominal breathing is a great technique because once you learn it, you can keep doing it to breathe slowly all day. To start off with, lay down on your back and place a book on top of your belly. Breathe into your stomach so that the book rises with your breath while your chest stays still. At the top of your breath, pause for a moment and then breathe out. Continue breathing in and out as slowly and evenly as possible. You don't want to feel tense or make sudden movements with your stomach muscles. Practice this technique for at least 20 breaths or until you feel like you've got a handle on it.




Yoga Breathing Exercises

Yoga breathing builds on abdominal breathing, but allows you to take in a fuller breath. Start by lying on your back again and breathing into your abdomen while keeping your chest still (don't use a book this time). Once you've taken as much air into your abdomen as you can, expand your chest to fill your lungs more completely. When your lungs are full, hold your breath for a few moments and then breathe out slowly. First, let your chest fall and then let your abdomen lower. Practice breathing slowly and deeply using this technique for a least a few minutes every day. With practice, you can slow down your breathing to a few breaths per minute and increase your lung capacity.


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