Managing High Blood Pressure
High Blood pressure or hypertension causes 15 million deaths worldwide annually (thats 41,000 deaths per day!). Hypertension is defined when systolic (upper number) pressure exceeds 130 mmHg and/or diastolic (lower number) pressure exceeds 80 mmHg. The bad news is that small numerical changes such as 115 to 135 doubles the risk of a cardiovascular event. The good news is that if you can reduce your numbers just a little, you’ll improve your chances.
Pharmacological or drug intervention and lifestyle modification is the standard medical treatment for individuals with high blood pressure. The problem is that at least 50% of the patient can’t stick with their changes or the medications don’t work and have unwanted side effects. Additionally, the changes in the actual blood pressure numbers are so insignificant, the effort from the patient hardly seems worth it.
If you want to try something new to lower your blood pressure, read the article attached and try these 4 simple exercises. NOTE: Please measure your blood pressure before starting the program so you have an accurate representation of the changes.
- Strengthen Diaphragm (part 1)
- Inhale at 75% of your maximum capacity- exhale.
- Repeat 30 times
- Repeat exercise 6 days per week for 6 weeks
- Average systolic loss was 10 mmHG
- Strengthen Diaphragm (part 2)
- Muscle training
- BreathEasy Lung Exerciser on Amazon (~$30)
- Isometric training
- Squeeze 2 soft, foam balls (one in each hand) at 30% full effort
- Hold contraction for 2 minutes
- Brief rest and repeat a total of 4 times
- Doorway stretch to reduce artery stiffness (reverse warrior pose)
- Hold on to a door jamb with one hand and stretch the other arm out.
- Hold for 45 seconds
- Repeat 5 times while alternating sides
To read the entire article click the link.