High blood pressure is a global problem, affecting millions of people. In the US alone, data from the Centers and Disease Control and Prevention revealed that around 75 million Americans suffer from high blood pressure. That is 32% of their population. Worse, CDC said that high blood pressure increases the risk of suffering from a stroke and heart disease, and these two are the leading causes of death in the US.

One of the proven ways to prevent blood pressure from increasing is to eat the right foods. This would include indulging in leafy greens, berries, bananas, oatmeal, salmon, mackerel, and red beets. In addition to eating good foods, it is highly advised that adults must engage in physical activities. Below are three exercises that could help in lowering your blood pressure reading.

Aerobic Exercises

Engaging in aerobic exercises can greatly help in reducing high blood pressure. According to a study conducted in 2013, sedentary older adults were able to lower their blood pressure by 3.9 percent/4.5 percent systolic/diastolic, respectively.

3 exercises that could help lower blood pressure reading 3 exercises that could help lower blood pressure reading Photo: StockSnap - Pixabay

By engaging in regular aerobic exercises, the heart and breathing rates are increased. As time passes, the heart tends to get stronger. Hence, less effort is required for its paps, thereby lowering the pressure on the arteries.

Intense/Moderate Physical Activities

Engaging in moderate to intense physical activities was also shown to help lower blood pressure. The same year study reported by the American Heart Association and the American College of Cardiology revealed that 40-minute sessions of moderate/vigorous physical activity could lower blood pressure. One must engage in these activities three to four times per week.

Some examples of such activities include gardening or using the stairs. Riding a bicycle or playing a team sport also belong to these set of activities.

Tai Chi

Rooted in ancient Chinese culture, Tai Chi is known to produce astounding health benefits. The drop in both systolic and diastolic readings is higher compared to aerobic exercises. With Tai Chi, there was a 15.6mmHg/10.7mmHg systolic/diastolic, respectively.

Engaging in these three exercises could greatly benefit your body. You will be able to lower your blood pressure reading, and at the same time, you are reducing your risk of suffering from a stroke or heart disease.