Lower Your Blood Pressure Naturally: Step 5

natural ways to lower blood pressure

This page is a companion to Step 5 of our book – Lower Your Blood Pressure Naturally – The Complete 9 Step Guide – out now for just $27 (£17)

 

Active Health and Happiness

Exercise

WEIGHT AND BLOOD PRESSURE

Body Mass Index (BMI)

You can calculate your BMI online here:

US National Institutes of Health BMI calculator

Abdominal Fat

This article describes why belly fat can cause health problems:
Web MD The Risks of Belly Fat

 

SMOKING AND BLOOD PRESSURE

The Preach Free Guide to Smoking and Quitting is the best resource for quitting smoking in our opinion, so have a look at that if you haven’t already.

NOTE: The Preach Free Guide to Smoking and Quitting comes as a free bonus with our book, Lower Your Blood Pressure Naturally – The Complete 9 Step Guide. If you haven’t yet got the guide, click here.

Good resources for quitting smoking can also be found here:

Quit Smoking Community – recommended by a reader – a US organization “which helps people quit smoking and advocates for healthy, smoke-free public spaces and towns”

Quitting Smoking (US Government Health Website)

 

Aerobic / Cardio Exercise

Some resources you might find helpful to monitor and guide your progress when exercising:

Calculating Heart Rate

American Heart Association article on how to measure your heart rate and how to use it to assess and manage your exercise activities:

AHA – Heart Rate Assessment

Track Your Progress

The British Heart Foundation publishes a good activity diary, and a progress tracker, which you can download or print out from their website:

BHA activity diary

BHA progress tracker

Stretches before activity

The American Heart Association has a good illustrated guide to stretches for walking, which you can view or download:

AHA stretches for walking

 

Isometric handgrip exercises

The Zona Plus

Detailed information about the Zona Plus can be found on our post:
Zona Plus review

Other devices for doing handgrip exercises

There are various other, cheaper, things you can use to do isometric handgrip exercises (following the instructions in Step 5 of the guide). Here are a few suggestions:

A good squeezeball, recommended for IHG exercises by one of our mailing list members who found it very effective:

IronMind EGG squeezeball (blue) – $25.95 (Amazon.com)

You can also use hand-grippers. These come in different resistances – some are more difficult to squeeze than others – so pick one appropriate for your strength level. But remember, you only want to be squeezing at about a third of your full grip strength so you don’t need to be crunching something super-strong:

ZoN Handgrips- about $8 (Amazon.com)

Reviews say the ZoN handgrips are quite easy to squeeze, so could be good to start with but if you need something stronger, you can always try these Captains of Crush ones (available in various resistances):

Captains of Crush handgrippers – $22.95 – $55 (Amazon.com)

 

If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them:
admin@highbloodpressurebegone.com

 

NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!

 

 

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