January 20, 2022

One exercise to lower high blood pressure instantly – Times of India

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High blood pressure, also called hypertension, is a common health problem. It happens when there is an excessive long-term force of blood applied to the artery walls leading to heart diseases. The more blood your heart pumps and the narrower your arteries are, the higher the pressure will be. Initially, high blood pressure has no noticeable symptoms and thus often goes undiagnosed. If left untreated for a long time, it can lead to the risk of heart attacks and strokes.

While one has to consult a doctor and take medication to lower their blood pressure, there are many other things that can be done to keep blood pressure in control. In fact, there is one exercise that can help lower blood pressure instantly. As per a report, isometric handgrip strengtheners can lower down blood pressure quickly. Yes, it’s that simple.

Simply sitting down and squeezing one can be enough for your body to reduce the systolic pressure, say experts. If done regularly for eight weeks, it can reduce the blood pressure by 8 to 10 mmHg. But one must consult their doctor before making the exercise a part of the routine to avoid hypertensive crisis, a condition characterised by the rapid rise in the blood pressure to very high levels.
Some common risks for hypertension include obesity, drinking too much alcohol, smoking, a sedentary lifestyle, processed food and genetics. High blood pressure is also called a silent killer that affects millions worldwide. The thing to worry about is, it’s no more a condition that affects the elderly, it is being reported widely in youngsters too.

Hypertension is divided into two categories – primary high blood pressure and secondary high blood pressure.

The primary high blood pressure category is a condition caused by non-specific genetic or lifestyle factors, which accounts for 90-95 per cent of the cases. Smoking, alcohol, body weight, excess salt are the lifestyle factors that increase the risk of hypertension.
The secondary high blood pressure category accounts for five to 10 per cent of the cases. The secondary category is where the condition is caused by identifiable factors like endocrine disorder, kidney disease, use of birth control pills and narrowing arteries in the kidney.
Most people suffering from the condition are usually unaware of it initially. Here are some simple tips to prevent hypertension.

Regular checkup
Get your blood pressure checked regularly to get the diagnosis and treatment as soon as it kicks in.
Salt intake
Lower the amount of salt in your daily diet. Do not add extra salt to your food and try to consume a low-salt diet. You can add other spices and herbs to make up for low salt in your food.
Bodyweight
Maintaining healthy body weight is the first step towards staying healthy. Exercise, maintain your weight and cholesterol levels to maintain normal blood pressure.
Stay active
Keep yourself physically active. Working out regularly reduces the risk of hypertension and keeps your heart healthy. If not much, including at least a 30-minute workout in your daily routine.
Avoid processed and oily food
Fatty foods, smoking, lack of physical activity, and processed foods can increase your risk of high blood pressure.
Add ginger to your diet. Ginger is a superfood, loaded with nutrients. It improves blood circulation, controls blood pressure and relaxes the muscles. You can add ginger to your tea, soups, curries and other drinks.

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