Walking, pilates and weight lifting can really improve blood pressure levels. Check out other low blood pressure exercises that can help!
Dizziness or fainting can be a sign of low blood pressure. While regular medication is a must for those prone to this condition, including exercise to lower blood pressure is a simple and effective way to manage it. Physical activity increases the efficiency of the heart, thereby strengthening the cardiovascular system. This increase in efficiency helps in regulating blood pressure and reduces the risk of unexpected lows. However, if you suffer from intermittent low blood pressure, it is important to consult your doctor before starting to exercise.
What is low blood pressure?
Blood pressure is the force of blood pushing against your arteries as your heart pumps blood throughout your body. A normal blood pressure range should be between 120 and 80 millimeters of mercury (mmHg). A lower blood pressure level is a sign of low blood pressure or hypotension. This is a condition in which the force of blood pressure on the walls of the arteries is too low.
Low pressure exercises: do they help?
Yes, exercise can help you deal with low blood pressure. When you are physically active, your heart works harder to pump blood throughout your body. Over time, this strengthens your heart muscle, improving its efficiency, according to a study published in the International Journal of Environmental and Health Research. A stronger heart can regulate blood pressure more effectively, reducing the likelihood of sudden drops. That’s why doing exercises to lower blood pressure can help you.
In addition, exercise can increase blood volume. As your body adjusts to regular activity, it makes more blood cells, which increases your blood count. This increase in blood volume can help maintain normal blood pressure.
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In addition, exercise can relieve stress, which is believed to be one of the main causes of low blood pressure. Physical activity causes the release of endorphins, which are natural mood enhancers that can help reduce stress and anxiety. Managing stress can indirectly improve your BP.
Exercises at low pressure
Here are some simple and easy effective workouts you can try. However, make sure to do these low blood pressure exercises in the right way to avoid further complications.
1. Fast walking
Brisk walking is one of the best low-pressure exercises. According to a study published in the Iranian Journal of Public Health, brisk walking increases heart rate and improves blood circulation. This increase in blood flow leads to an increase in blood pressure levels. In addition, regular brisk walking can strengthen your heart muscle, increasing its efficiency in pumping blood. This improvement in heart function contributes to more effective regulation of blood pressure. Walking is a low-impact workout that you can easily incorporate into your regular schedule. It is a gentle but effective technique for improving blood pressure and overall health.
2. Weightlifting
Weightlifting can be a beneficial exercise for low blood pressure. According to a study published in the Journal of Applied Physiology, when you lift weights, you build muscle mass, which increases your metabolic rate, improving circulation and heart health. Stronger muscles also help support your body and improve posture, which can have a positive effect on blood pressure regulation. In addition, weightlifting can reduce stress, a factor that can contribute to low blood pressure. By exercising regularly, you can strengthen your body, improve your cardiovascular health, and control your blood pressure more effectively.
3. Yoga
According to a study published in the Scientific World Journal, many yoga postures are good exercises for lowering blood pressure. Certain poses, such as inversions and heart stretches, can help increase blood flow to the brain and heart, thereby raising blood pressure. It also helps reduce stress and anxiety, which can contribute to lower blood pressure. Regular exercise can improve overall cardiovascular health, leading to better blood pressure regulation. In addition, it can enhance blood circulation and nerve function, which further improves blood pressure control.
4. Pilates
Pilates is an easy but effective exercise for controlling low blood pressure. It focuses on strength, flexibility and posture to help increase blood flow. “Pilates, which strengthens your core muscles, can improve your posture and overall alignment. It can improve blood flow and oxygenation, thereby regulating blood pressure,” says fitness expert Mahesh Ganekar. It can also help reduce anxiety and restlessness that can lead to low blood pressure. Regular Pilates can help you feel more relaxed, focused and alert, leading to better blood pressure control.
5. Tai Chi
Tai Chi, a gentle mind-body practice, is extremely good for lowering blood pressure. “Its good smooth movements, combined with deep breathing and meditation, help to relieve tension and anxiety, which contribute to high blood pressure to a large extent,” says the expert. Tai Chi promotes relaxation and reduces stress hormones, which helps manage blood pressure. In addition, simple physical activity improves circulation and heart health, which helps lower blood pressure.
6. Squats
Squats are a type of isometric exercise, which means you engage your muscles without moving your joints. “When you are in a squatting position, it creates tension in the muscles, which can help regulate blood pressure,” the expert emphasizes. In addition, squats can improve blood flow and circulation, further contributing to lower blood pressure levels.
How to do:
- Begin by standing with your feet shoulder-width apart, with your toes slightly turned out.
- Tighten your core muscles to stabilize your spine.
- Bend your legs at the knees and hips as if you were sitting on the back of a chair. Keep your back straight and your chest up.
- Lower your body until your thighs are parallel to the floor or as low as you feel comfortable.
- Drive through your heels and push your body back to the starting position.
7. Assaults
Lunges are a dynamic exercise that can help lower blood pressure. “They engage several muscle groups, including the quadriceps, hamstrings and glutes, which can improve blood flow and circulation,” explains the expert. In addition, it can help reduce stress and anxiety, two factors that can contribute to high blood pressure.
How to do:
- Stand with your feet hip-width apart.
- Take a big step forward with one leg, keeping your back straight and core.
- Bend both knees, forming a 90-degree angle with the front knee. The back knee should almost touch the ground.
- Push through the front heel to return to the starting position.
- Switch legs and repeat the movement.
Possible side effects of exercising with low blood pressure
While exercising for low blood pressure can be beneficial, it’s important to be aware of possible side effects, especially for people with pre-existing conditions:
- This is a temporary drop in blood pressure after exercise. It is common and usually goes away on its own.
- This can happen, especially after intense or prolonged physical activity, especially when changing position quickly.
- Overexertion can lead to fatigue, especially if you are not used to regular physical activity.
Note: Before starting any new exercise for low blood pressure, consult your doctor, especially if you have any health problems.
Related FAQ
When should you do these exercises to reduce pressure?
For optimal blood pressure regulation, aim to exercise most days of the week. Incorporate activities such as brisk walking and strength training into your routine.
Can these exercises be done daily?
While daily exercise is beneficial, it’s important to listen to your body. Allow rest days to prevent overwork and possible injury. A balanced approach that combines exercise and rest is the key to optimal health and blood pressure regulation.
