Do you have poor blood circulation and have high blood pressure? Some physical exercises and activities can help prevent hypertension and circulatory disorders.
Hypertension is often a hereditary disease. When a parent is suffering from hypertension, the risk of developing this disease doubles among the children. An American study published in the Hypertension journal, suggest that regular physical activity can help control and prevent high blood pressure.
Experts recommend a number of easy exercises to significantly improve blood circulation and control hypertension. The kinesiologist Véronique Perrault, of the Institute of Clinical Research Montreal (IRCM), said that practicing moderate intensity exercise such as swimming, walking, running, aerobics or even some weight training allows control or prevention of hypertension.
Try to practice the following exercises that take only 15-20 minutes whenever you have a spare moment to prevent high blood pressure and improve your blood circulation.
Stretching is the first thing in the morning before you get out of bed. Just stretch the arms and legs gently. However, avoid stretching aching or injured muscle.
Stretching helps prevent high blood pressure by optimizing the bloodstream. In addition, it helps to promote joint lubrication and improves breathing.
- Walking on heels
Standing, lift your toes and walk on heels. Make sure that all your muscles are contracted. Repeat this exercise at least 10 times. Note that walking on heels helps stretch and strengthen the calf muscles and the extensor of the feet.
- Neck stretching
This exercise will help you improve blood circulation and prevent hypertension. Turn your the head to the right then to the left, to relax the muscles of your neck. Allow 10 seconds per side.
Next, make a circular motion with his head and try to touch your chest with your chin. Do not worry if you hear crackling sounds, it indicates that you perform the exercises properly and that you stretch the ligaments of the neck successfully.
Try performing a series of 10 pushups in the morning before you take your shower. This will help boost your blood circulation and control hypertension. In addition, the pushups help strengthen the body muscles and burn fat.
- Lift the toes
Sit back, knees on the floor and create a 90 degree angle. Lift the toes from the ground and hold this position for 10 seconds.
Begin this exercise with one foot and then try to do it with both feet. Complete the exercise by swinging the heel to the toes.
- The rotation of the feet
Sit on a chair and rotate your foot clockwise and repeat the exercise 10 times. This exercise will help you improve the flexibility of your legs and prevent hypertension through proper blood flow.
- Hand Exercises
These exercises for hands help improve blood circulation and prevent cramps. You must first expand and stretch the fingers of your hand. Make a fist and hold this position for several seconds. Then, relax the hand and make circular motions for 1 minute. Ensure that these movements stimulate the muscles of the shoulder.
Walking is the best exercise for good circulation. This strengthens the leg muscles, stimulates blood circulation and helps prevent high blood pressure. You can do short walks, 2 or 3 times a week.
Swimming is an exercise that causes no tension and it involves all the muscles in the body. It stimulates the flow of oxygen to the lungs and heart. Moreover, swimming is particularly recommended for people who suffer from joint and muscle pain.
This sport regulates breathing and prevents hypertension. Regardless of age, swimming is the best exercise for all if practiced for at least 45 minutes.
Yoga is based on a technique of breath control, which stimulates the blood circulation in the muscles and increases the oxygen concentration in the blood.
- Cycling and dancing
Cycling is another excellent exercise to improve blood circulation, especially in the lower body part. In addition, dancing can also be of great help to control your blood pressure.
Simple to practice, consider adopting these exercises to stimulate blood circulation and prevent hypertension.