High blood pressure is called the "silent killer" because it has no symptoms and it can be undetected for years. High blood pressure increases your risks of heart disease and heart failure, kidney failure and strokes. According to the American Heart Association, about one in three adults in the United States has high blood pressure and approximately one-third don't know they suffer from this condition. Doctors recommend lifestyle changes, such as blood pressure reduction exercises, to manage this condition.
Increase Daily Activities
You can add more movement to your daily routine with simple activities to reduce high blood pressure. Walk or bike to work or the store if possible. Commuters who ride the bus or train can walk to the stop past their usual stop or get off the bus at an earlier stop for extra movement during the day. You can park farther away from your building if you drive to work. Take stairs instead of elevators in parking garages or office buildings. Take a short walk after lunch or during 15-minute morning and afternoon breaks. Deliver messages by hand instead of using interoffice mail or sending emails. Use a push mower instead of a riding mower and hand tools for indoor or outdoor household chores. You can do these everyday activities without clearance from your doctor.
Start a Walking Program
An afternoon walk or after-work walk reduces stress, one cause of high blood pressure. Walk at least 30 minutes per day. You can walk around your neighborhood or on a walking trail in a local park. Start by warming up and stretch for five minutes before and after a walk. Increase your distance as you gain more stamina. Get neighbors and friends to join your walking group to alleviate boredom. Carry light hand weights or tie resistance bands around your waist to integrate toning exercises into the workout. Use a treadmill to walk in inclement weather.
Do Moderate Aerobics
Add variety to your workout by doing low-impact or water aerobics, dancing, swimming, riding indoor or outdoor bikes or jumping rope on alternating days. Go outside and play sports like touch football, basketball and tennis. Strength train two or three days a week to tone muscles.
Practice Breathing Exercises
Breathing exercises teach you take deep, slow breaths---and to relax in the process, which lowers your blood pressure. Do abdominal breathing techniques twice daily. Place one hand on your chest and the other hand on your stomach. Inhale through your nose. You should feel your stomach rising, not your chest. Inhale and hold each breath for a count of seven. Slowly exhale out of your mouth for a count of eight, bringing your stomach back in. You should feel the air leaving your lungs. Do at least five full repetitions. You can perform this exercise sitting, standing or lying down, so it can be done at work to calm you during a particularly stressful day.
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