Home-based exercise tips for blood pressure control

Engaging in physical activity can help manage hypertension for many reasons. First and foremost, exercise strengthens the heart. A stronger heart pumps blood more efficiently. This leads to lower blood pressure because greater efficiency means less force is needed to circulate blood through blood vessels. Additionally, exercise is important for weight management and lowering stress levels. These are also factors that improve overall cardiovascular health for better blood pressure control. 

Though the idea of adopting a routine of physical activity may feel intimidating, you don't need join a gym, spend a lot of money, or go on long runs to experience the heart health benefits of exercise. Simple activity from the comfort of your own home can be effective for helping your heart become stronger. The following five activities can all be undertaken privately as you get on the path to lowering your blood pressure.

Yoga. Stretching is a great way to improve flexibility which in turn can make participating in exercise easier on the body. Simple yoga poses like child's pose are good for beginners with high blood pressure. Over time you can build in new poses as you achieve greater flexibility and comfort with the practice of yoga. In addition to helping the body's muscles become more flexible, yoga can also encourage mindfulness and relaxation. These calming effects can help lower the stress of everyday life. Stress management is critical to reducing the effects of hypertension since the hormones associated with a stress reaction can increase blood pressure.

Walking. You might be surprised to learn that the act of taking more daily steps can lead to better overall health. Even just 30 minutes of walking can increase the heart rate. Getting outside for a walk may provide additional emotional benefit thanks to a change of scenery, especially in natural settings. However, on days when it is cold or rainy, it is possible to experience the benefits of walking from inside the home. Walking in place, vacuuming, taking a few extra trips up and down the stairs, and making multiple laps from room to room are all ways to achieve 30 minutes of additional exercise.

Dancing. Embracing the saying, 'dance like no one is watching,' is another way to get your heart pumping. Close the door or the curtains, put on a few songs or playlist you enjoy, and get moving. You don't need to be a professional dancer to experience the benefits of this rhythmic movement. You can do whatever feels good or watch some dance moves online for inspiration. You may even feel bold enough to ask your children or grandchildren to join you. Have a spouse also dealing with hypertension? Watch some lessons and cut a rug together.

Strength Exercises. There are other ways to strengthen muscle that don't involve weights. The body itself can be all you need. For example, a squat exercise targets the muscles of the lower body including the hamstrings, glutes, and calves. A squat is a movement that starts from a standing position (have your feet shoulder-width apart with feet pointing forward). Lower your body down by bending at the knees and hips (imagine yourself sitting into a chair). Keep your chest up and back straight until your thighs are becoming parallel to the ground. Rise up slowly and you will have completed one repetition!

Resistance Exercises. This type of exercise involves working against a force to increase muscle strength. A resistance band is a simple, versatile and inexpensive piece of equipment made from a strong type of elastic material. The act of stretching the band provides resistance which builds strength. In fact many forms of physical therapy involve the usage of resistance bands. The bands are compact and come in different lengths and strengths depending on need. These bands can be used for a many different exercises targeting the muscles of the arms and legs. One simple move to start with is placing your foot through the loop of the band on the floor and then using your hand to pull or curl it upwards for multiple repetitions.

Remember it is important to start any new exercise program slowly especially if it has been some time since you were physically active. As you become more flexible and more fit, you can gradually increase the intensity of the exercises you do. You may even decide to take up new activities outside the home such as jogging or biking. If you are interested in incorporating exercise into your daily routine to lower blood pressure, be sure to talk with your healthcare provider for additional advice.