Do stretches every day to lower high blood pressure or hypertension.
GridHEALTH.id – Hypertension, which is characterized by high blood pressure levels, is a serious condition that affects millions of people. If left unnoticed, the high force of blood against artery walls can damage blood vessels and cause heart conditions.
People with high blood pressure are often advised to go for a walk in the park, but a new study suggests that stretching may be a better option.
A study conducted by researchers at the University of Saskatchewan showed that people who did stretching experienced lower blood pressure levels than those who did brisk walking.
For starters, stretching in general is a great activity to include in your daily routine.
There are many benefits of stretching, including managing blood pressure levels. Not only that, it helps improve posture, reduce stress and reduce body aches, and more.
Over the years, research has shown that stretching improves blood flow in the arteries and reduces arterial stiffness, which, in turn, helps manage hypertension.
For the study, the researchers analyzed 40 adults who had hypertension for eight weeks.
While one group was asked to stretch for 30 minutes, the other was asked to do a brisk walk for the same amount of time five days a week.
After evaluating their numbers thoroughly, the team found the stretching group saw a greater reduction in blood pressure counts.
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However, they saw a greater reduction in waist circumference with brisk walking than stretching. So, a combination of cardio and stretching can work wonders for your overall health.
Stretching not only helps with hypertension, it is also beneficial for people with chronic pain and arthritis.
Here are some stretching exercises that can be done daily to reduce high blood pressure;
1. Quadriceps Stretch
Stand with your left side against the wall. Now, lift your right heel toward your hip and hold your foot on the heel, using your right hand.
Put your left hand against the wall if you can’t balance. Hold the pose for a few seconds. Make sure to stand straight, press your ankles and look straight ahead. After that release, repeat on the other side.
2. Hamstring Stretch
Stand straight with your left heel on the floor in front. Now, lean forward from the buttocks. Push your hips back and reach toward your toes with your right hand. Make sure your back is straight while doing this. Hold for a few seconds and return to the starting position.
3. Calf stretch
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Bend one leg and place the foot in front. Extend the other leg back with the knee slightly bent.
Make sure both toes point forward. Now, slowly move your hips forward while keeping your feet flat on the floor.
Place the weight on the back heel. Hold this position for about 20-30 seconds and return to the starting position. Repeat with the other leg and continue alternating.
4. Sitting stretch
Start by sitting in a chair with your back straight and feet flat on the floor. Now, slowly lift one knee as high as you can.
Return to the starting position and repeat on the other side. Do this at least 16 times with both legs. When you’re done, repeat the set.
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