Learn some exercises to lower your blood pressure and protect your cardiovascular health.

Hypertension is one of the most common cardiovascular diseases today. It occurs when the pressure inside the arteries increases, forcing the heart to work harder to pump blood to all the cells in the body.

There are numerous causes for high blood pressure, some of which are related to gender or age and are beyond our control, however there are other factors that cause blood pressure to rise, on which we do have an influence. Remember: being overweight, smoking, diabetes, stress and anxiety, a sedentary lifestyle, and hyperlipidemia (high cholesterol).

5 beneficial exercises

Proper breathing can help you to relax and reduce stress, lowering the pulse and blood pressure. Here are some simple practices you can bring into your daily life:

1. Alternate breathing (Nadi Shodhana pranayama)

Sit with your back straight and your legs crossed. Press your right thumb down on the right nostril, and breath in through your left nostril four times, then hold your breath for a few seconds. Then cover with the index the left nostril and breath out through the right nostril four times, and hold for a few seconds. This type of breathing oxygenates the entire body, rhythmically and cyclically, separating the two halves of the body. 

2. Energising breathing (Kapalabhati)

In the same position, breath in deeply and inflate your abdomen. Breathe out strongly and forcefully, quite quickly, following the rhythm with movements of the abdomen (the inspirations are short and fast). Count to 25 and end with a deep abdominal inward breathe, contracting the pelvic floor for 10 seconds and exhaling slowly and gently. Best done under fasting conditions, early in the day.

3. Whistling breathing (Seetkari)

In the same position, gently lift your head and close your eyes. Then inhale and exhale through your nose, five times. Put your teeth together and open the lips, breathe in through your mouth, between your teeth, slowly and deeply. Then breathe out through the nose. This yoga practice is used to get rid of stress.

4. Seated Forward Bend (Paschimottanasana)

Sit with your legs straight and together, breath in, stretching the arms upwards, then exhale and lower the body, little by little, as far as possible, trying to get touch your feet with your hands. Notice the muscles at the back of your legs become taut and how the diaphragm opens. Hold the position and breathe normally. Each time you breathe in, try to lower your body a little more to the thighs. 

5. Rapid breathing (walking or cycling)

Going outside and walking briskly, with your back straight and your head high, is one of the most accessible and healthy options that exist. You should walk approximately 4 km/h, breathing through the nose and always supporting all the sole of the foot to optimise momentum.

You can also use an exercise bike to speed up your heart rate and improve your cardiovascular health. Start with ten minutes slowly, then another ten minutes, peddling faster, then stand up and pedal for one minute out of every three and end by slowing the pace for the final ten. 

Physical exercise is one of the best ways of keeping your blood pressure at healthy levels, because it improves blood circulation, cellular oxygenation and eases the work of the heart.

Aerobic exercise (walking, running, swimming and cycling) are more effective than toning exercise to improve blood pressure, although combining both is preferable.

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