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Exercises to Help Reduce Your Blood Pressure Levels

Exercise is a great way to help reduce your blood pressure levels, here are a few exercises you can try.

Isometric exercise is very effective in reducing blood pressure when used in conjunction with a wider approach to fitness

This sounds complicated but it is so easy you can do it in front of the TV. Isometric exercises are performed by gripping a device, like a tennis ball, that gives enough resistance to get results – results can be seen in as little as 5 weeks.

Try and squeeze the ball for two minutes at a time, do this four times with each hand with a one to four minute break between each squeeze.

Cardio exercise, built up slowly over time

Gradually build up your exercise levels over time to 30-60 minutes, three to five times a week. Try walking, swimming, jogging, cycling or rowing and aim to exert yourself to the level where you are visibly sweating, slightly breathless, but still able to speak. Alternately sign up to a group exercise class which will give you more of an all over workout.

Resistance and strengthening exercise

In addition to your cardio exercise, try and add strengthening exercises two to three times a week. Avoid using heavy weights or exercises that require you to change position too much, for example lying to standing, instead light weights or resistance bands are helpful and will not put you under too much pressure.

Yoga has been shown to contribute to a lowering of blood pressure

Research has shown that the combination of postures, breath control and meditation in yoga can help, try doing yoga as part of your overall workout program.