hello all you healthy blood pressure warriors did you know that you can lower your blood pressure by simply doing a few easy exercises in this video i'm going to reveal the three best exercises you can do to lower your blood pressure and why they're so effective your heart is a muscle and just like any muscle it can be strengthened through exercise exercising regularly helps to strengthen your heart as a result your heart can pump blood more efficiently and with greater ease through your arteries this means less force on your arteries resulting in lower blood pressure
in fact just doing a few simple exercises can lower your systolic pressure which is the top number in your blood pressure reading by an average of four to nine millimeters of mercury that's as powerful as some blood pressure medications and combine your exercising with a healthy eating plan and it might even reduce the need for taking any blood pressure medications so let's talk about the three best exercises to lower your blood pressure the first one is walking one of the simplest ways to get some exercise in each day is to take a brisk walk outside
and if it's too cold or hot to walk outside you can walk on a treadmill at a local gym another option is to find a walking routine on youtube i've done walking routines following youtube fitness trainers many times and it's a lot of fun there have been many studies that have proven that walking is one of the best exercises for lowering your blood pressure one scientific study done in 2013 looked at the benefits of walking to lower your blood pressure by looking at data from thirty three thousand runners in a national runners health study and
fifteen thousand walkers in a national walkers health study the researchers found that the same amount of energy that a person uses for brisk walking and vigorous running actually resulted in similar reductions in high blood pressure so basically brisk walking has the same effects as rigorous running when it comes to lowering your blood pressure so just getting out and walking is a great exercise to reduce your blood pressure the second one is riding a bicycle now riding a bicycle can be fun and great for lowering your blood pressure back in 2016 the american heart association showed
two separate studies that studied the effects of biking on the health of your heart one study looked at 45 000 adults from denmark between the ages of 50 and 65 who biked as part of their day-to-day routines for both recreation and commuting back and forth to their jobs the study showed that after 20 years of follow-up the danish bikers had about 11 to 18 percent fewer heart attacks than those who had never ridden a bike for fun or to get to work and another large study showed that 20 000 swedish adults in their 40s through
60s who bike to work had an 11 lower risk of high blood pressure so riding a bike is a great exercise to lower your blood pressure the third one is resistance training at one time doctors thought that lifting weights which is a form of resistance training was actually bad for your blood pressure because it's not considered a cardiovascular exercise but later studies have proven that to be wrong in one such study researchers from a university in brazil wanted to know what 12 weeks of weight training would have on a middle-aged man's blood pressure it was
found that lifting weights three times a week for 12 weeks lowered the men's systolic blood pressure number by an average of 16 and their diastolic number by an average of 12. that's a lot that's enough to take some people off of blood pressure meds completely so moderate resistance training is one of the best ways to lower blood pressure you can buy some weights and lift at home or another great way is to buy bands and do resistance training with resistance bands now another question i get is how much exercise is enough exercise so let's talk
about how much time you should exercise the department of health and human services recommends getting at least 150 minutes of moderate aerobic activity a week now that comes out to about 30 minutes a day five days a week so your goal should be to get at least 30 minutes of exercise a day if you can't carve out 30 minutes of time a day you can still exercise in short 10 minute bursts every day the biggest issue with exercising is simply trying to stick with it so let's talk about how to stick with your exercise habit
here's a few tips to start and keep your daily exercise habit tip number one create a routine when you create a routine you look for triggers that can help you to do the behavior for instance after you get up in the morning have your exercise clothes ready in your bathroom so it's easy to get dressed and ready to exercise or set a loud alarm that goes off that reminds you when you're supposed to be leaving your house to go exercise a trigger that i personally use is that i forbid myself to eat anything after i
wake up until after i've taken my daily walk so set some triggers to motivate you to get out and exercise tip number two do it with a friend one of the best ways to stay on track is to do your exercising with a friend when you know that someone else is waiting for you to show up it highly motivates you to show up to exercise if you choose to walk consider getting a dog studies have shown that people who walk dogs walk more regularly so get an exercise buddy who will work out with you tip
number three listen to podcasts or audiobooks listening to podcasts or especially audio books that you enjoy will motivate you to get out and exercise tell yourself that you're only going to listen to your audio books when you're exercising it becomes just like a great tv series that you want to watch more of every day so consider getting an account with amazon's audible service so that you can listen to some good audiobooks or subscribe to some good podcasts that you enjoy listening to while exercising tip number four track your progress there's a story that jerry seinfeld
became a great comedian because he set aside time every single day to create jokes the story goes that he had a calendar on the wall and he would mark off every day he created jokes and his goal was to never miss a day he called it never breaking the chain so when you track your daily chain of exercising it motivates you to never break that chain tip number five sign up for an exercise class local gyms have exercise classes that you can sign up for there's also local trainers that offer inexpensive outdoor exercise classes that
you can sign up for if you're a senior adult most senior citizen centers have exercise classes that you can attend when you have an exercise class that you've signed up for you've made a commitment in your mind so that you're motivated to attend that class and when you go you'll probably meet new friends that will motivate you to keep coming so look for an exercise class that you can sign up for to help you create your exercise habit okay in this video i revealed what i think are three of the best exercises for lowering your
blood pressure i've also shared with you how much exercise is recommended and some tips to create a habit of exercising it really doesn't matter what exercise you do because the truth is that any type of exercise is great for lowering your blood pressure any sport that you enjoy doing will help you lower your blood pressure and if you enjoy it you're more likely to keep doing it hi there if you suffer from high blood pressure like i do and you want to receive my educational videos about how to lower your blood pressure i'd like to
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