PHYSICAL EXERCISES

Physical exercises for the treatment of hypertension

Why should you exercise?

The main reason why you should exercise in relation to hypertension is that it will condition the heart and keep blood vessels dilated and working properly. Regular aerobic exercises provide you with a lot of benefits. Exercise may help the prevention of various ailments like hypertension itself, stroke, coronary heart disease, obesity, osteoporosis and high cholesterol. It is also proven that exercise can prevent breast cancer in women.

Exercising is also beneficial in shaping your health in general. It makes the whole body work; muscles, organs, cells, systems, processes all together in harmony to keep your body fit and ready to do things for a better life.

The purpose of exercising is to burn your unwanted fat in the body. Exercising speeds up the metabolism of carbohydrate and fat so that there will be no accumulation of fat in body tissues

What is the best exercise for you?

There are many ways on how to make your body move and activate your body systems. You can decide the most suitable type of exercise depends on your health condition and your need. You may go jogging in the neighborhood or install a treadmill unit in the corner of your house. Or do a walk in the neighborhood for about 20 – 40 minute every day which will be okay.

You may go swimming, or do anything else that makes your body move and sweat. Sweat is the result of fat metabolism which indicates that fat burning is working. If you do it routinely, your blood circulation will do well and assure sufficient supply of oxygen and other nourishment to the heart.

But there are conditions - this includes hypertension - where you should consult your doctor if you plan to exercise. If you have a heart disease or any other health impairment, like high blood pressure, diabetes mellitus, asthma, obesity and osteoporosis you should definitely consult your doctor to determine the best course of exercising.

Types of exercise

The most suitable exercise for hypertension is jogging and home exercising, yoga and meditation, and last but not least, Tai Chi. Lets discuss them in more detail

Jogging and home exercising

Go for a low speed run (for younger people) in the neighborhood for about 20 minutes every morning before going to work is a good habit with the reward of a fit body. Walking for older people will result the same. The purpose of a morning walk or jogging is to breathing fresh air and to get sweat. So, consider the weather and avoid exercising in polluted streets

Another solution to exercise in clean air, is to exercise at home doing a static walk or run. You can also set a fitness corner at your home with the right exercising equipment according to your need. The common equipment used at home is the treadmill and exercise bikes. Those equipments will make it possible to do all season all weather exercising. What you just need is a strong will and self-discipline to keep your exercises going routinely and continuously. You can review selected choices of treadmills and exercise bikes here.

Other equipments like a stepper or wavecross-trainer can also be considered . But make sure you know the function of each tool and how to set and use them properly considering your health condition and limitation. Again, you need to consult an expert before you exercise in your in-house fitness corner. Just to be careful.

Yoga and Meditation

This exercise is suitable for middle age and older people who want to avoid stiff joints by regular stretching and to maintain muscle flexibility and strength. Stretching will also improve respiration, thus enhance the normal function of blood circulation.

Yoga can be done at home on a daily basis. As proven by the increasing practice of yoga for health, it seems that the only program that helps you achieve physical fitness, freedom from stress as well as mental harmony and relaxation is Integral Yoga. Get onto the yoga way and you’ll thank yourself forever. Read More about Integral Yoga

Meditation is very useful for people with hypertension which is proven to reduce the dependency on antihypertensive drugs. Dr. Jeffrey A Dusek and friends from The Massachusetts General Hospital declared that patients with isolated systolic hypertension possess better chances to reduce their dosage of anti-hypertension by 1 tablet when they practice meditation compared to those not practicing it.

To optimize your meditation and relaxation sessions there are a plenty of meditation aids and tools. More about Meditation Tools

Learn more about yoga and meditation: To exercise yoga and meditation properly, there are also several quality books on yoga and meditation available to provide you with a better insight about yoga. More about Learning Tools.

Tai Chi

The movements of Tai Chi focus on respiratory control instead of quick movements of the body. Tai Chi movements seem to be very weak and slow, but it is quite complicated since you need to memorize the specific movements associated with proper respiratory control

Dale Napier  wrote about the principle of Tai Chi: "Tai Chi Chuan can be described as martial qigong, but it has a philosophical foundation that is much deeper. Tai Chi Chuan and Yin-Yang, the Theory of Opposites, are the same. In physical movement we move different parts of our body in opposing directions, so that we remain rooted to an immovable center. Thus we maintain our center – literally the physical center of gravity – within the body. There are even deeper aspects to the yin-yang paradigm, but this essence is the beginning."

Interested in Tai Chi? For more details about Tai Chi you can visit Dale Napier school’s website here or buy his best selling book :Tai Chi In Your Life: 8 Principles That Can Change Your Life While Learning and Growing with Tai Chi

Exercise suggestion: Breakthrough Discovery Reveals How 3 Easy Exercises Drop Blood Pressure Below 120/80 – In As Little As A Week – Preventing Diseases Such As Stroke, Heart Attack, And Kidney Failure. Find this valuable advice, here

Closing notes:

#1 - As I mentioned before, like dieting, exercising also needs strong motivation and self-discipline to achieve and maintain good results. Here are valuable books about physical exercises for people with hypertension  for you to choose from. Get the best to your interested.

#2 - Own an Omron HEM-780/HEM-780N3 Automatic Blood Pressure Monitor with ComFit Cuff to be able to closely monitor your blood pressure reading as the result of exercising to lower blood pressure. Or you may decide a suitable blood pressure monitor type for yourself. Here are available blood pressure monitors you can choose from