Exercise with BP smart watch: A way to lower blood pressure without drugs
Dec 13, 2022
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Your risk of high blood pressure increases with age, but doing some exercise makes a big difference. If your blood pressure is already high, exercise can help you control it. Don't think you need to run a marathon or hit the gym right away. Instead, start slowly and incorporate more exercise into your daily life.
How to Lower Blood Pressure through Exercise?
Regular physical activity will make your heart stronger. A strong heart can pump more blood with less force. As a result, there is less force on your arteries, which lowers your blood pressure.
Blood pressure is measured in millimeters of mercury (mm Hg).The upper limit of normal blood pressure (systolic blood pressure) is less than 120mmhg, and the lower limit (diastolic blood pressure) is less than 80mmhg. Doing more exercise can lower your upper and lower blood pressure. It's not entirely clear how much it reduces, but studies have shown that diastolic blood pressure decreases by 4 to 12 MMHG and systolic blood pressure decreases by 3 to 6 MMHG.
Regular exercise can also help you maintain a healthy weight, which is another important way to control your blood pressure. If you're overweight, even losing 5 pounds (2.3 kg) can lower your blood pressure.
To keep your blood pressure healthy, you need to exercise regularly. It takes about one to three months for regular exercise to have an effect on your blood pressure. The benefits will last as long as you keep exercising.
How much exercise do you need?
You should try to get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, or a combination of both. Get at least 30 minutes of aerobic exercise most days of the week. If you're not used to exercise, slowly work toward that goal. You can split the exercise into three 10-minute cardio sessions and get 30 minutes of results.
Any exercise that increases the heart rate and respiratory rate is considered aerobic, including:
- Active sports such as basketball or tennis
- Ride a bike
- Climb the stairs
- Gardening, including mowing lawns and raking leaves
If you sit for several hours a day, try to take a five - to 10-minute break every hour and stretch. An inactive (sedentary) lifestyle has been linked to a number of chronic health problems, including high blood pressure. Try low-impact activities like a brisk walk or even a drink of water in the kitchen or break room. Setting reminders on your phone or computer may help.
Your doctor is there when you need him.
Sometimes it's best to consult a doctor before starting an exercise program, especially if:
- You have a chronic disease, such as diabetes, heart or lung disease.
- You have high cholesterol or high blood pressure.
- You're having a heart attack.
- Family history of heart-related disease before 55 years of age for men and 65 years of age for women.
- You may experience pain or discomfort in your chest, jaw, neck, or arm during the activity.
- Activity can make you dizzy.
- You have recently smoked or quit smoking.
- You are overweight or obese.
- You're not sure if you're in good health or if you don't exercise regularly.
Some medications, including those for high blood pressure, affect your heart rate and your body's response to exercise. Also, if you are taking blood pressure medication and your activity has increased recently, ask your doctor if you need to adjust your dosage. For some people, more exercise will reduce their need for blood pressure medication.
Check your heart rate.
To reduce the risk of injury during exercise, go slow first. Remember to warm up before exercise and relax after. Gradually increase the intensity of exercise.
Use these steps to check your heart rate during exercise:
- Stop for now.
- Pulse your pulse for 15 seconds. Check the pulse through the carotid artery and place the index and middle fingers on the side of the neck near the trachea. To check the pulse of the wrist, place two fingers between the bone and the tendon of the radial artery, which is located on the thumb side of the wrist.
- Multiply this number by four to calculate your heart rate per minute.
For example, if you stop exercising and take your pulse for 15 seconds, you get 37 beats. Multiply 37 by 4 to get 148 heartbeats per minute.
Stop if you feel any pain.
If there are any warning signs of heart problems during exercise, these include:
- Pain or tightness in the chest, neck, jaw, or arm
- Dizziness or confusion
- Severe shortness of breath
Monitor your progress.
The only way to detect and control high blood pressure is to track your blood pressure readings. Blood pressure should be measured every time you see a doctor, with a home blood pressure monitor or blood pressure watch. When you check your blood pressure at home, it's best to do it at the same time every day. With a blood pressure watch, you can measure it anywhere, anytime. Isn't that convenient?
What's more,wearing a BP smart watch which can keep track of your health while exercising will help you a lot to get your goals of BP.