Disclaimer: I could get rid of BP medicine by incorporating this simple exercise. But, I cannot guarantee that it will work for you too. Hence, take your conscious decision keeping your health risk in mind. |
Running, Jogging, Walking, Trekking and Climbing are all parts of sports and have health benefits. When I was diagnosed as mild hypertensive, all the doctors, especially the allopathic ones, advised me to start medicine and these medicines are such that once started, one would have become its slave with almost no chance to discontinue them. Naturally, I too became a victim of this vicious cycle of BP medicines.
That time, the doctors advised me to change my lifestyle. Since then, I have become a regular gym goer. I used to work out almost daily. My workout pattern was similar to any other gym-going person.
Start with warm-up
First a few months, every alternate day – Full body with very little weight, often called, as per the parlance of gym, circuit and cardio exercise like running on the treadmill, cycling, cross-fit treadmill etc.
Along with alternate day cardio exercises, alternate day physical exercises with weight – one-day upper body and the other day lower body. For example, if I do cardio on day 1, day 2 will be upper body, day 3 again cardio, day 4 lower body and this cycle continues.
Gradually, Upper body and Lower body cycles are replaced by (1) Chest-Shoulder-Triceps (2) Back-Biceps and (3) Legs
Daily workouts end with Cool Down and Stretching
Initially, weight exercises are done with lesser weight with more repetition and then increase the weight with less repetition
I continued my physical exercise at the gym for almost 18-20 long years
Yes, the physical exercise at the gym helped me to reduce weight and tone up my body, yet I could not get rid of the medicines I was taking for hypertension (Blood Pressure). My slavery continued for about 20 long years till I found that there was a simple method to break this vicious cycle. And this simple way was nothing but running. I joined a Running Group and a miracle happened. I could break the vicious cycle of hypertension and start living a BP medicine-free life.
The question is, “Can running lower your blood pressure?”
My answer is YES. Running regularly can greatly help to reduce blood pressure. Like any form of cardio exercise, it helps to pump more oxygen into the body, while also strengthening the heart. Other Benefits of Running
Strengthen your heart. ...
Develop fatigue-resistant muscles. ...
Build healthy joints. ...
Improve memory and mood. ...
Accelerate your metabolism
When you decide to run, there is a plethora of ways. Running shall be a combination of –
Sprinting – short distance at very high speed
Long-distance running – typically 21KM or more
Long duration running – 6 hours or more
Hill and Flyover run for capacity building
Warm up – Cool Down – stretches are also essential
Let us also understand the difference between Running, Jogging and walking.
The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.
Both running and jogging are forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood glucose or body fat.
Walking is a very low-intensity exercise. It is suitable for old people, pregnant women or the people with some health issues or disorders.