Chris Evans reveals his wife gave him a blood pressure monitor
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High blood pressure is a common affliction which increases a person’s risk of either a heart attack or a stroke. Reducing blood pressure can be achieved through a variety of lifestyle changes but one remains key.
Researchers have spent decades developing new treatments for high blood pressure.
With numerous studies and analysis being conducted almost daily, it was found one of the best remedies to help significantly lower blood pressure.
Researchers have noted that exercise is key with a single workout helping to reduce blood pressure for the entire day.
In fact, exercise was found to lower blood pressure in a full 75 percent of people suffering with hypertension.
When it comes to the best type of exercise, low to moderate intensity training appears to be most beneficial.
A study conducted by the American College of Sports Medicine analysed 15 studies on exercise and high blood pressure and concluded this type of exercise has shown the best results.
Exercise exerts an anti-inflammatory action through the sympathetic nervous system and has direct effects on blood pressure.
The resulting physiologic effects are classified as acute, postexercise, and chronic.
In a study published in the National Library of Health, the effect of exercise in the management of hypertension was further analysed.
The study noted: “Moderate intensity aerobic exercise has been proven to prevent hypertension and to help in the management of hypertension.
“Dynamic resistance exercises, if done properly, contribute to lowering both systolic and diastolic blood pressures.
“There is insufficient evidence about the safety and efficacy of isometric resistance training to recommend it.”
Low to moderate exercise will raise your heart rate, and make you breathe faster and feel warmer.
One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
Vigorous intensity exercise on the other hands makes you breathe hard and fast.
If you’re working at this level, you will not be able to say more than a few words without pausing for breath.
Low to moderate exercise can include:
- Brisk walking
- Easy jogging
- Walking or jogging on a treadmill
- Using an elliptical trainer
- Bicycling under 10 miles per hour, on level ground or with few hills
- Swimming leisurely
- Water aerobics
- Ballroom dancing and line dancing.
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