Lower Your Blood Pressure Naturally: Step 5

Lower Your Blood Pressure Naturally - The Complete 9 Step Guide

This webpage is a companion to Step 5 of our book:
Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

Step 5 discusses the importance of exercise for healthy blood pressure, with suggestions for different ways you can be more active in your daily life without needing to go to the gym or yoga classes (though those are great too). There are even some exercises to lower blood pressure which don’t require getting up from the sofa…!
Click here for more information on the book: Lower Your Blood Pressure Naturally

 

Active Health and Happiness: Exercises to Lower Blood Pressure

Exercise Overview

If you’ve found yourself on this webpage and haven’t yet bought our guide, you can look at our post here for an overview of exercises to lower blood pressure: Lower blood pressure through 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

The UK National Health Service website has some useful articles about exercise recommendations, including information on strength (resistance) training:

NHS exercise information (aerobic and resistance/strength training)

How and why to spend less time sitting

Here’s a couple of excellent articles on why sitting a lot may be bad for our blood pressure and general health:

Allthestuff.com – The health risks of prolonged sitting

NHS – Why sitting too much is bad for us

Plus our own overview here: How sitting affects blood pressure

Calculating Heart Rate (and Heart Zone Training)

If you’re interested in measuring your heart rate while exercising, see this 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

If you want to get technical, you can tailor your exercise to challenge your heart rate in a more specific way through ‘heart zone training’. This article explains what heart zone training is, the different training zones and their benefits, and how to calculate your target heart rate zone:

Biketrainerworld – Understanding Heart Zone Training – All You Need to Know

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

You can also currently get a $50 discount on the Zona Plus. Click here: buy Zona Plus with $50 off

The Zona Plus discount should be applied automatically when you add the Zona Plus to your basket and go to the checkout. Alternatively you can enter this Zona Plus coupon code at the checkout: Simon

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)

IronMind EGG squeezeball (green) – £28.99 (Amazon.co.uk)

 

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.

Reviews say these two handgrippers are quite easy to squeeze, so could be good to start with:

ZoN Handgrips- about $8 (Amazon.com)

Ultimate Hand Grip Strengthener – £6.99 (Amazon.co.uk)

If you need something stronger, you can always try these Captains of Crush ones (available in various resistances):

Captains of Crush handgrippers – $19 – $28 (Amazon.com)

Captains of Crush handgrippers – £29 – £49 (Amazon.co.uk)

 

Send us your ideas and suggestions

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: simon [at] highbloodpressurebegone.com

 

exercises to lower blood pressure - read our guideNOTE: This page is designed to be a companion page to Step 5 of our guide, ‘Lower Your Blood Pressure Naturally’. As such, it only contains supplementary resources rather than being a full discussion of activities which can improve your blood pressure.
For more information on exercises to lower blood pressure, you can further browse this website or, of course, buy the guide..!
Click here for details: Lower Your Blood Pressure Naturally – The Complete 9 Step Guide

 

ANOTHER 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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