High blood pressure and cholesterol crawl quietly, without signs and drama until the body once enters the wall. These invisible health threats are now affected by people much earlier in their lives. But what is mostly ignored is the terms of prevention. It turns out that the activity of the early and the preservation of this impulse can make more than just burn calories; This can form a future heart health.The study revealed that those who continued at least five hours of moderate exercises a week at an early age, much less likely to face hypertension later. This is twice the time that recommends the global standard.Thus, here are 5 specific exercises that are not just fashionable, they are supported by science and, of course, show real promises in the control of blood pressure and cholesterol. And yes, the terms are all.
Fast walking: 45 minutes a day, 5 days per week
45 minutes of fast walking – at least 5 days a week – can be much more effective. The study found that extended walking improves the stiffness of the arteries and significantly reduces systolic blood pressure (upper amount).What makes going special is not a tempo is a sequence. And unlike running, it is less straining on its knees, making it ideal for adult and middle -aged adults who seek to build a habit that sticks.
Swimming: 30 minutes, 3 times a week
Swimming is designed only for weight loss or stamina construction. Swimming is similar to cardio, and meditation, rolled into one. The study found that middle -aged adults, who sailed for 30 minutes three times a week for 10 weeks, reduce both blood pressure and LDL (poor cholesterol).Here it adds magic, it is a resistance of water, which makes the heart a little more difficult without straining it. In addition, the rhythmic nature of swimming helps to reduce the level of cortisol, hidden guilty of thorns of blood pressure.
Tai chi: 20 minutes daily
Tai chi too gentle to be effective. Tai chi delicate and powerful.Slow and exquisite movements are combined with deep breathing, which maintains better oxygen circulation and heart function. This is especially useful for those who find traditional workouts overwhelming or tense – that in irony can raise blood pressure.
Cycling: 40 minutes, 3-4 times a week
Intense cycling is only intended for athletes. Even a moderate bicycle can lead to excellent cardiovascular improvements. The study found that people who were carried out for 40 minutes, 3-4 times a week for six months, saw significant downs in both cholesterol and blood pressure.What is beautiful in cycling is what it becomes more than exercises is a movement for the purpose. Whether it is on a stationary bike or morning ride through the quiet streets, it increases the efficiency of the heart and the metabolism of lipids.
Power Workouts: 30 minutes, twice a week
Power training raises blood pressure. If done correctly, it reduces it. Moderate intensity strength workouts, made twice a week for 30 minutes, can reduce blood pressure and increase insulin sensitivity, which also helps reduce poor cholesterol.The use of body weight or lung dumbbells – not heavy cargo – is enough. Focused breathing during repetition and gradual progression are key. And unlike cardio, strength training creates muscles that continue to burn fat and regulate metabolism even during rest.
