The Minority/ Black Health Blog  

Friday, March 22, 2013

5 Easy Ways to Lower Your High Blood Pressure - Without Joining a Gym

High Blood Pressure

High blood pressure continues to be the most popular reason why many African Americans suffer from heart disease. Regular exercise is very important to keeping blood pressure low, but not everyone wants to go to the gym, or can afford to join one. Not a problem! There are a number of simple things that are easy for anyone to do that will keep blood pressure low.

#1 - Walking is one of the easiest ways to exercise. It is one activity that can be done every day in simple ways. Walking around the block, using the stairs in stores rather than the elevator, parking further in the parking lot and walking to the entrance of the grocery store are all ways in which you can create opportunities to walk. Mall walking is also a favorite during winter months as well as hot and humid summer days.

#2 - Swimming for even 30 minutes relaxes the blood vessels and lowers the blood pressure. Summer is near, a perfect opportunity to swim with your children or grandchildren rather than just being an observer. Swimming is also low-impact and easier on the knees.

#3 - Create a gym at home to make daily exercise convenient. It doesn't have to be fancy or have all the latest equipment. Consider purchasing a second-hand stationary bike or treadmill, or borrow one from a friend. If you don't have weights, you can use soup cans as hand-held dumbbells. The key is to make it easy and convenient so you can do it every day.

#4 - Housework, gardening, washing the car and cleaning windows are all forms of exercise and count toward your 30 minutes a day routine.

#5 - Mini workouts might work better for some and that's OK. If you only have time to work out for 10 minutes, schedule it first thing in the morning, during lunch, and right before dinner at night. Exercising right before bedtime is not recommended as exercise generally gives you more energy and might make it more difficult to get to sleep.

These are very easy ways in which everyone can get started on an exercise routine that will work. High blood pressure affects 1 in 3 adults in the U.S. and increases your risk of heart disease and stroke. Exercise, along with good eating habits and weight management are all ways to help prevent high blood pressure.
DISCLAIMER: The content or opinions expressed on this web site are not to be interpreted as medical advice. Please consult with your doctor or medical practitioner before utilizing any suggestions on this web site.



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