If you suffer from poor blood circulation and high blood pressure, then there are some physical exercises and activities which can help in the prevention against hypertension and circulatory disorders. This was proven by an American study released in the Hypertension journal, stating that regular physical activity can help control and prevent high blood pressure.
Hypertension or high blood pressure is commonly a hereditary disease, which means that if a parent is already suffering from hypertension, the risk of this disease is two times higher among the children. Therefore, experts suggest the use of easy exercises which can substantially improve the blood circulation and keep under control the hypertension.
According to the Véronique Perrault, kinesiologist at the Institute of Clinical Research Montreal (IRCM), practicing moderate intensity exercises like walking, swimming, running, aerobics or even some light weight training can help in the control and prevention of hypertension.
11 Exercises That Can Prevent Hypertension and Improve Blood Circulation
For their performance you will need only 15 to 20 minutes a day. Here they are:
Stretching can prevent high blood pressure by improving the bloodstream. Plus, it promotes joint lubrication and also improves breathing.
This routine should be the first thing in the morning we should do even before we get out from bed. All you have to do is to gently stretch your arms and legs. But, make sure not to perform this if you have aching or injured muscle.
- Neck stretching
This is the way how to do it: start with turning the head to the right and then to the left, and in that way you are relaxing the muscles of the neck. Do this procedure 10 seconds on each side. After that do a circular move with your head and try to touch your chest with the chin. You may hear crackling sounds, but there is no need for worry as this means that you are doing the exercise properly and that the ligaments of the neck are being successfully stretched.
- Hand Exercises
They can help you to enhance the blood circulation and prevent the occurrence of cramps. For the performance of this exercise you need first to expand and stretch the fingers of your hand. Then, form a fist and keep the position for several seconds. After that, relax the hand and make circular movements for 60 seconds. Make sure that these movements target the muscles of the shoulder.
- Walking on heels
Walking on heels will aid in stretching and strengthening the calf muscles and the extensor of the feet.
This is how to do it: take a standing position, and then elevate your toes and walk on heels. Ensure that all your muscles are contracted. Perform this exercise at least 10 times.
- Feet Rotation
It will help you to better the flexibility of your legs and prevent hypertension through adequate blood flow. For that purpose, sit on a chair and then rotate your foot clockwise. Perform this exercise 10 times.
- Lift the toes
Start this exercise with one foot and after that make an effort to do it with both feet. Sit back with your knees on the ground and then create a 90 degree angle. Next, elevate the toes from the floor and try to keep this position for 10 seconds. Finish the exercise by swinging the heel to the toes.
The performance of pushups will improve blood circulation and control hypertension. Plus, they will strengthen the body muscles and burn fat. Do a series of 10 pushups in the morning before taking your shower.
- Cycling and dancing
Both physical activities are simple to practice but very helpful in stimulating blood circulation and protecting from hypertension.
Cycling improves the blood circulation, particularly in the lower body part. Dancing can be very beneficial in controlling the blood pressure.
Walking will stimulate the blood circulation and this will prevent high blood pressure. Aside the fact that it is great exercise for good circulation, it will also strengthen the leg muscles. Go on short walks, 2 or 3 times a week.
Swimming is a great physical activity where each muscle is involved in the process. It causes no tension, promotes the flow of oxygen to the lungs and heart, regulates the breathing and prevents hypertension. This activity is recommended for people who struggle with joint and muscle pain. No matter of your age, swimming is the best exercise if practiced for at least 45 minutes.
Last, but not at least you can practice yoga. This technique is based on breath control, which stimulates the blood circulation in the muscles and increases the oxygen concentration in the blood.