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High blood pressure exercise: Five workouts to lower your risk of hypertension symptoms


Swimming

Swimming is particularly good for people who may struggle from joint pain, or who are unable to take on more high impact exercises.

When performed regularly, swimming is reported to be very effective in reducing blood pressure in patients with hypertension.

This can be achieved with varying levels of intensity, ranging from mild to moderate.

As with all the expert-recommended exercises, 30 minutes is the optimum amount of time for health benefits.

A little bit of HIIT

While high-intensity workouts aren’t always recommended for those suffering from hypertension, Ms Stone points out their effectiveness when it comes to “metabolic conditioning”.

She told Express.co.uk: “High-Intensity Interval Training is determined by your level of fitness – if you feel it’s intense then it is.

“Choose exercises that keep the head above the heart initially: squat jumps, shuttle runs, or kettlebell swings, for example.

“Do 30 seconds on and 30 seconds off to begin with for 10 minutes after warming up.

“Then move to 40 seconds on and 20 off as you get fitter. From here, build to periods of active recovery, for example, jumping jacks for 40 seconds and wide squats for 20.

“You should be breathless at the beginning of your rest period and ready to go again when it ends – although this will decline for longer workouts.

“This approach to exercise results in metabolic conditioning; the heart is stronger and the cardiovascular system more efficient, which will lower your blood pressure significantly over time.”



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