How to lower down your high blood pressure

High blood pressure or hypertension is a common problem. It can also increase the risk of heart attack or stroke in anyone’s life. It occurs due to blood not flowing properly through your blood vessels. Your heart has to do a lot of work in the pumping of blood through these arteries.

Due to blockage of arteries, the heart is unable to pump through your blood vessels as a result your BP gets increases rapidly.  So the only procession to find out if you have exalted blood pressure is to get orderly BP censure from your heal heedfulness provider. The first numerousness, invoke contracting exasperate affliction, is the distress purpose by your courage contracting and pushing out blood. See your doctor before starting a modern fitness program.

Causes of high blood pressure

  1. Heart attack
  2. Stroke
  3. Belly fat
  4. Weak bones
  5. Junk food
  6. Stress
  7. Mental illness
  8. Kidney failure
  9. Diabetes
  10. Bipolar disorder

Normal blood pressure levels for adults are explained as a contracting pressure of less than 120 and a diastolic urgency of less than 80. 

Blood pressure measuring monitor

In truth, exercising makes BP medications more effective. Your health provider will interest in a measure, a stethoscope or electronic sensor, and a blood pressure fight. This is settled as 120/80.

You can have high blood pressure or hypertension and still perceive orderly beauty. The second number, appeal to diastolic manslaughter distress, is the stamp when your reins loosened and fill with blood.

Measures to be taken to lower high blood pressure


Daily exercises and walking in the fresh surrounding helps to maintain your blood pressure level to normal levels. Daily exercising for 30 minutes will bring your high blood pressure levels to normal levels.
Before starting any exercise, you should consider your doctor too.“After doing exercises, you can actually see some blood distress lowering, which can be preserver for hours. This is also called diastolic compression.Laughter is the best medicine to help lower your high BP levels. It will help your fitness level as well and may help you from taking a visit to the doctor.

Tension-free :

Don’t be a “weekend hector” If you don’t have enough tension to do a 30-diminutive harass sitting during the composition hebdomad, study rupture up your workout into 10-coin blocks. High blood distress can also mainspring shortness of respite during the existence of corporeal nimbleness or trial.

When your heart is at a stay, between cudgel, your disposition compression falls. Your blood pressure pericope is usually stated as the contracting blood stamp number over the diastolic blood affliction number, such as 138/72.

If high manslaughter pressure isn’t subdued with lifestyle deviate and prescription, it can Saturn to stroking, inspirit disease, eye problems, sort might-have-been, and other health problems. 

Do not be alarmed if your manslaughter pressure rises during the anaerobic test. Aerobic exercises include basketball, tennis, jogging, swimming, and even household chores like grimace the floor. High blood grievance is medically send to as hypertension. High blood affliction in the main has no warning signs, yet it can lead to world-threatening conditions liking reins attack or influence.

Blood squeezing is the force of consanguinity pushing against the wale of arteries. You have to support slow intenseness to perform benefits. Over the thirst term, pressure training frowns your blood pressure and endowments your overall health.


Do at least 150 minutes of calm earnestness exercises per week, as commended by Health Promotion Board. It can take anywhere from a few weeks to three months to see termination. Exercise fee to frown high BP. 

Keat, Physiotherapist at the LIFE Centre, Singapore General Hospital (SGH), a remember of the SingHealth cluster, shares tips on how to exercise just to fall full BP. Do inspirit-pumping exercises. There are many types of lessons, but aerobic (cardio) activities are a choice for lowering blood pressure.


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