How to Lower Blood Pressure Fast (Naturally)
There are many ways to lower your blood pressure fast. One of the most effective ways is by reducing salt intake. The recommended daily intake of salt per day is less than 2,300 milligrams, which is about one teaspoon. Another way to lower your blood pressure naturally is by eating more potassium-rich foods such as bananas and potatoes. Potassium helps reduce the risk of high blood pressure and also helps with regulating body fluids and balancing electrolytes in the body.
Does Exercise Affect Blood Pressure?
Simply put, high blood pressure occurs when it is consistently above the normal range. If it remains high, your heart health may be jeopardized, and it may even result in heart attacks and certain types of heart disease, such as hypertension. The good news is that normal blood pressure can be maintained. The first steps in lowering blood pressure are a healthy diet, regular blood pressure monitoring, and exercise (especially aerobic exercise).
However, as you become more fit through exercise, your heart pumps blood more efficiently throughout your body, lowering your blood pressure. Because a variety of exercises can lower blood pressure, you can choose the type of exercise that you prefer. Whatever you decide, try to devote at least 30 minutes per day to it and get ready to take steps toward better heart health.
Even if you don’t consider walking to be exercise, it is one of the simplest and most accessible forms of physical activity. To get started, simply lace up a pair of supportive, comfortable shoes and select your preferred route. If the weather is bad outside, you can use a treadmill, an indoor track, or a turf field instead.
Walking fulfills the two principles of blood pressure-lowering exercise. These are as follows:
- Accelerating your breathing and heartbeat
- Move continuously for at least 30 minutes.
If you want to get your heart rate up or add an extra challenge, bring a pair of light dumbbells to pump. Alternatively, simply increase the pace while focusing on how your muscles contract and relax.
Running, regardless of pace, can be an excellent way to raise heart rate, exercise the lungs, and strengthen the heart. You’ll also work for the large muscle groups in your legs at the same time. For all of these reasons, running can be a great activity to help lower your blood pressure.
Are you unsure where to flee? Depending on where you live, you may have a few options:
- On soft-surface trails and crushed gravel paths
- On a treadmill
- On paved roads or sidewalks in your neighborhood
- On the track or indoor turf field
Running has a higher impact than walking, so if you’re new to this type of exercise, it may take some time to build up your endurance. Try alternating between walking and running for a few minutes at a time until you can run longer distances. Running has the advantage of being easy to fit into your schedule as long as you plan ahead of time. You can exercise in the morning or evening.
Swimming may be the best option if you want to lower your blood pressure while also being gentle on your joints. Swimming can raise your heart rate while protecting your knees, ankles, and back. Swimming provides a wide range of variety because you can change your strokes.
Swimming strokes are classified into four types:
Even if you don’t know how to swim, you can still get some exercise in the pool. Move or swim in whatever way comes naturally to you, or try aqua jogging to get your heart rate up. All you have to do is wear a flotation belt around your waist and run while aqua jogging. You’ll still get the benefits of running on land without putting strain on your joints.
Weightlifting is a type of resistance and strength training. If done correctly, weightlifting can be a beneficial way to lower your blood pressure. However, keep in mind that the goal is to exercise your heart, so weightlifting should be used as a form of cardio exercise rather than strength training. Rather than attempting to lift the most weight possible for a specific exercise, opt for more repetitions with lighter weights.
Dumbbells, kettlebells, and velcro arm weights are ideal for light-weight, high-repetition sequences such as:
- Bicep curls
- Shoulder presses
- Weighted ab workouts
If you’re not sure where to start, try team training, in which you can get guidance and instruction from a coach at your gym to create a 30-minute weight-lifting sequence. You can also use a trainer to gradually increase from low to moderate intensity exercise. If you want to increase the intensity, you can change the size of the weights or the number of repetitions.
Want to lower your blood pressure while listening to your favorite music? Dance classes and group exercise classes that include music and dance moves, such as Zumba, are a fun way to work up a sweat and raise your heart rate. Set a timer and dance to your favorite workout playlist at home. If you need a little more guidance, consider enrolling in a group class at your gym or community center. Sometimes following your enthusiastic gym instructor’s example is the best way to stay motivated and energized.
If you bring a friend and wear something fun, you’ll finish your thirty-plus minutes of activity in no time.
Trying a New Sport
Although the exercises on this list are excellent starting points, don’t be afraid to branch out and try something different. Any activity that raises your heart rate is a good choice for lowering your blood pressure. Even better, recreational sports are an excellent way to stay active, have fun, and remain motivated. Find recreational leagues in your city for sports that get you moving, such as:
- Ultimate Frisbee
These group activities can lead you to fitness if you move frequently a few times per week. Along the way, you might meet some new people. It’s critical to remember that exercise isn’t enough on its own. It doesn’t hurt to consult your doctor if you need blood pressure medication to lower your blood pressure.