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Monday, October 7, 2019

High blood pressure

High blood pressure, also known as “arterial hypertension,” is one of the most common cardiovascular diseases, which is associated with excessive pressure in the arteries and too much strain on the heart. 

Often problems with the heart and blood vessels are asymptomatic, and in a neglected state, they can lead to death.

Today, the promotion of a healthy lifestyle and the prevention of cardiovascular diseases is becoming more common, as it is proved that this is the best way to regulate the health of the heart and blood vessels.

Although since ancient times it has been thought that exercise can adversely affect heart health, since 1989, the World Health Organization (WHO) and the International Society of Hypertension argue that exercise is our rightful ally in the fight against increased blood pressure.

What are the benefits of regular exercise?

Of course, a person with cardiovascular diseases can not perform debilitating physical exercises, however, light physical exertion is very useful in this state of health.

One of the most obvious and most important advantages is the ability of physical exertion to burn fat, especially when it comes to cardio exhalations. They lower the level of cholesterol in the body and support the arteries, cardiovascular system and heart in good condition.

Also, aerobic exercises improve blood circulation, saturate tissues with oxygen and do not allow the liquid to stagnate in the body.

This practice allows you to significantly reduce the risk of stroke, myocardial infarction and other pathologies that can adversely affect the quality of life.

Also, constant physical activity significantly reduces the level of stress, relieve us of anxiety, and also help regulate blood pressure.

Recommended Exercises

The following types of exercises have a positive effect on patients with high blood pressure and help regulate it in a natural way.

It is also always helpful to consult a doctor, because in some cases it is necessary to select exercises individually .

As a rule, the best effect is achieved if you combine three types of exercises:

  • Aerobic exercise
  • Strength Exercises
  • Exercises for relaxation

Exercise bike

These physical exercises are recommended as exercises for resistance. They strengthen the cardiovascular system, activate metabolism, and also strengthen the immune system in the body.

It’s also a great way to keep in tone and strengthen the muscles of the legs and back, without overstressing the joints.

How correctly to be engaged?

  • Start with 20-30 minutes. At your discretion, you can choose an exercise bike or an ordinary bike.
  • It is recommended to start with three workouts a week. If you can practice more often, it’s even better.


Dancing is one of the most fun and effective cardiovascular exercises that you can perform.

Our body is forced to constantly be in motion, due to which the circulation improves and the metabolic rate increases, which makes it possible to burn fats.

This regular practice can be very effective , as it lowers the level of cholesterol in the blood, allows you to control blood pressure and struggles with stress.

How correctly to be engaged?

  • Turn zumba into a zigzag exercise routine. As a rule, it lasts from 30 minutes to 1 hour.

Exercises for stretching the muscles of the legs

Constant foot movement improves blood circulation in problem areas and does not allow the heart to overload.

This exercise relaxes the muscles and prevents the formation of tight knots, which can complicate the passage of blood through the circulatory system.

How to properly perform them?

  • You need to sit up straight, connect your legs and stretch your legs and arms straight ahead.
  • Point your back forward and try to touch the fingers of your toes with your fingertips. Stay in this position for a few seconds.


After completing the training, it is best to perform some relaxing exercises with your eyes closed, stretching your arms and legs and focusing on relaxation and meditation.

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