Hypertension or High Blood Pressure: Types, Symptoms & Best Exercises

High blood pressure also referred to as HBP or Hypertension is a health condition when your blood is flowing through your blood vessels and is consistently too high. 

Definition

High blood pressure also called hypertension means a condition in which the force of the blood against the artery wall is too high. Usually, hypertension is defined as blood pressure of about 140/90 mmHg and is considered severe if the pressure is about 180/120 mmHg.

Types Of Hypertension

There are 2 types of hypertension 

1. Primary
2. Secondary

Time there are two types of hypertension, first is primary hypertension whose cause is unknown and the other is secondary hypertension whose cause is known. Secondary hypertension is usually caused by chronic kidney disease (CKD) and/or Renovascular disease (RVD).

Causes

• Stress
• Lack of physical activity
• Being overweight
• Eating too much salt
• Less Consumption of fruit & vegetable
• Do not do enough exercise
• Drinking too much caffeine or coffee
• Smoke may lead to high blood pressure
• Genetics
• Age factor
• Too much alcohol consumption

Symptoms

As per research, high blood pressure often has no symptoms. Over time if untreated it can cause health conditions such as heart disease and stroke or kidney disease, please stop here are some of the symptoms or warning signs of high blood pressure.

• Fatigue
• Nausea
• Shortness of breath
• Headache
• Excessive sweating
• Irregular heartbeat
• Insomnia
• Confusion
• Nose bleeding may be serious and should pay medical attention to these signs.

How to cure high blood pressure in 3 minutes

• Lie down and take deep breaths
• Take a warm bath or shower
• Do a breathing exercise
• Stress is a key contributor to high blood pressure, so do whatever you can to relax

If the high blood pressure in your body is caused by any other medical condition or medicine, treating that condition or stopping the medicine may lower your blood pressure.

7 Exercises to Control High Blood Pressure

1. 10 minutes of moderate walking three times a day

Exercise can lower blood pressure by reducing blood vessel stiffness so your blood can flow more easily in your body. The effect of exercise is most noticeable during and immediately after a workout. Lower blood pressure can be more significant right after you work out. 

In fact, the study found that three times - 10 minutes walk a day are more effective prevented future blood pressure spikes than one time - 30 min a day.

2. 30 min of cycling

Routine physical activity, such as walking and bicycling to work is a convenient and effective way to help prevent high blood pressure. It is also considered superior to going to the gym. 

Paddling on an exercise bike can help bring down high blood pressure and unhealthy cholesterol levels. Lower blood pressure and cholesterol of stroke can cause heart attack also.

3. Swimming

Swimming can be beneficial in controlling high blood pressure in adults and older.

A study has found that over a period of 12 weeks, summer participants gradually work their way up to 45 minutes of continuous swimming at a time. By the end of the study, the swimmer had reduced their blood pressure by an average of nine points. “The benefit of this exercise is not realized if exercise is not sustained longer”.

If your blood pressure is being melted and you want to see an immediate change in condition, lie down on a surface and take deep breaths. This can help into lower down your lower your blood pressure within a few minutes, helping to slow your heart rate and decrease your blood pressure. When you feel stress, hormones have released that contact with your blood vessels.

4. Meditation

Meditation techniques appear to produce a small yet meaningful reduction in blood pressure either through monotherapy or in conjunction with traditional pharma pharmacotherapy. 

Meditation and mindfulness-based stress reduction may produce clinically significant reductions in psychotic and bicyclic blood pressure. Relaxing your body and your mind for a few minutes a day could lower your psychotic blood pressure by 10 points or more.

5. Take a warm bath or shower

Try to stay in your shower or bath for at least 15 minutes and enjoy the warm shower water. It can also help to reduce muscle tension.

6. Relaxing

Stress is a key contributor to high blood pressure, so do whatever you can do to relax. This exercise may be looking as simple as sitting in a quiet room for a few moments, doing a few stretching, reading a good book, meditating, or doing any exercises.

7. Do a breathing exercise

Try to take a deep breath from your core. Hold your breath for two seconds then slowly exhale pause for a few minutes and repeat.

Techniques  

These techniques can improve a quick fix, but it is important to implement a long-term care plan to successfully manage your high blood pressure including

• Losing excess weight
• Quitting smoking and alcohol
• Avoiding stressful situation
• Eating less salt, sugar, and high carbohydrate products and processed food
• Taking meditation to lower blood pressure
• Regular exercise about Three Times for at least 10 minutes per day.
  
  

High blood pressure or hypertension is a dangerous condition that impacts nearly half of adults in the United States according to the Center of Disease Control and Prevention (CDC).

In 2018 half of 1,000,000 deaths in a country had high blood pressure as a primary or contributing cause. High blood pressure requires a long-term care approach. It can Occurre when the force of blood pressing against artery walls is consistently too high.

Summary :

However, there are several ways to temporarily lower your blood pressure in just a matter of minutes give these methods or try if you’d like to lower your blood pressure immediately.

 

High Blood Pressure prevention will need lifestyle changes also. These changes can impact your life, such as heart-healthy eating and exercise, can be very effective. But sometimes the changes do not control or lower your high blood pressure. Then you should or may need to take medication or can take advice from any doctor.