In order to lower blood pressure, daily aerobic exercise for 30 minutes or more can be expected to be effective.
Start with something you can do, such as walking, light jogging, swimming, or biking, as the total amount of exercise per day should be at least 30 minutes.
Why does blood pressure care require exercise?
Treatment of hypertension includes exercise therapy in addition to drug-based methods and diet.
Exercise therapy is suggested for the improvement of hypertension, and if it is performed regularly, an antihypertensive effect can be expected. Furthermore, it has been shown to have the effect of improving vascular endothelial function and lower blood pressure.
Therefore, it is said that exercise is necessary to improve hypertension.
Effective exercise and amount of exercise
What kind of exercise and how much do you need to lower your blood pressure?
From here, we will introduce the exercise that can be expected to have an antihypertensive effect and the amount of exercise.
What kind of exercise should I do?
Aerobic exercise is generally recommended as an effective exercise for lowering blood pressure. Aerobic exercise is an exercise that involves continuous light exercise, burning fat, and requiring oxygen.
Anaerobic exercise uses strong muscle strength in a short period of time, which increases muscle mass and basal metabolism, but increases the burden on the heart. Cenforce 150 and Fildena 150 to improve ED.
There are various aerobic exercise types, such as walking at high speed, light jogging, aerobics, underwater exercise, biking, and recreational sports.
Therefore, the recommended exercise intensity is medium intensity exercise, which feels a little tough.
An exercise that lowers blood pressure
It is recommended that you do aerobic exercise regularly, preferably at least 30 minutes daily.
Even if you cannot continue for 30 minutes or more, you can expect a decrease in blood pressure if you exercise for 10 minutes or more for a total of 30 minutes or more in a day.
However, if you do not have exercise habits, it is dangerous to do aerobic exercise for 30 minutes, or more suddenly, so you need to work within a reasonable range at first.
Precautions when exercising
People who do not have a habit of exercising should increase their daily activities such as cleaning, cooking, and car washing to get used to their body first. In addition, when starting the exercise, perform a preparatory exercise and also carry out a post-exercise organizing exercise.
If you are worried about your body, such as heart disease or high blood pressure, you should consult your doctor about whether you should exercise or how intense you should be.
Since individual differences in age and physical fitness, exercise intensity and amount of exercise also vary from person to person. If you have symptoms such as a throbbing chest or a fluttering head, it is considered a danger signal.
While checking your physical condition, be careful not to exercise too much.
A diet that supports exercise
Not only exercise but also paying attention to your diet can be expected to have the effect of lowering blood pressure.
I will introduce four points of meals.
â‘ . Refrain from salt
The cause of high blood pressure is often excessive salt intake.
Therefore, I would like to be aware of getting used to the light taste by using low-salt foods.
â‘¡. Take vegetables and fruits.
Vegetables and fruits contain potassium, which has the effect of excreting salt.
Eating vegetables also increases the intake of vitamins, minerals, and dietary fiber. Dietary fiber regulates bowel movements and helps prevent and improve obesity and high blood pressure, so I would like to take it positively.
â‘¢. Refrain from saturated fatty acids
Saturated fatty acids are mainly contained in animal fats, but they have a high coagulation temperature and are easily coagulated by the human body. Therefore, when eating meat with a lot of fat, there is an effect that blood does not flow easily.
If you have a habit of eating many meats and processed foods, you may want to review it by increasing the number of times you eat fish because it may cause arteriosclerosis and heart disease.
â‘£. Be modest in alcohol.
If you continue to drink alcohol for a long period of time, your blood pressure will rise and cause high blood pressure.
It has been reported that the more you drink, the easier it is for your blood pressure to rise. Therefore, it is necessary to keep an appropriate amount of sake and set a rest day at least one day a week.
Summary
To lower blood pressure, not only diet and medicine but also exercise are required. If a moderate exercise can be continuously performed every day, the effect of improving vascular endothelial function and lowering blood pressure can be expected. Vilitra and Fildena Super Active to improving physical health.
Do aerobic exercise to the extent that you feel a little tight, and use “lightly sweating” and “lightly breathing” as a guide.
