One of the most important component, in your daily routine, to control and prevent blood pressure is 'Physical Activity'. Physically active people have low risk, 25-50%, of developing hypertension. A regular aerobic exercise from 'low to moderate impact' can decrease both -systolic and Diastolic types of blood pressure by 10mm Hg.
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You need to maintain a healthy weight. Exercise regularly- minimum of 30 minutes of a moderate intensity exercise regimen such as walking is recommended. Limit your salt intake to less than 2400 mg( nearly about 1 teaspoon). Consume Fruit, vegetables and follow a low fat diet. Relaxation and deep breathing exercises are beneficial. Also avoid too much caffeine.
Exercises
Cardiovascular exercises should be performed 4-6 days a week, about 30-60 minutes per day. Begin the exercise session with gradual warming up of about 10 minutes. Names of some cardiovascular exercises are: Walking, Bicycling, Swimming and Golf.
Strength training exercises can be safely designed with the help of fitness professional. Heavy resistance weight training exercises can elevate blood pressure. So, it is advisable, to do weight training exercises using light resistance.
Deep Breathing Exercises
Shallow breathing deprives the body of oxygen and the heart compensates by pumping more blood. This increases its workload and can elevate blood pressure. Simple deep breathing exercises and pranayama(meditation) decrease stress and can lower blood pressure.
Simple Deep Breathing:
Do slow and deep inhalations and exhalations.
Benefits: Improves concentration, increases lung capacity and calms the mind.
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