Physical activity is considered to be one of the most effective ways of high blood pressure’s decrease and the maintainance of blood pressure at a normal range. Inactivity is very dangerous because it can cause heart illness.
Physical activity improves the human health:
1) Heart and cardiovascular system become stronger.
2) The body gets more oxygen and the circulation improves.
3) It lessens the danger of heart damage.
4) It supplies the body with activity and energy.
5) It improves endurance, muscle tone, flexibility and strength.
6) The bones become stronger.
7) Physical activity helps you to put off your weight quicker and to maintain the health.
8) It helps you to get rid of tension and to obtain relaxation.
9) It is an excellent way of stress, tension, anxiety and depression’s decrease.
10) It gives confidence.
11) It improves sleep.
12) It is a good way of the maintainance of a good physical form.
Before starting any physical activity it is strongly advised to consult a doctor who will give you the useful recommendations according to the choice and frequency of exercises that will correspond to your physical form. It is recommended to check your pulse during exercises.
There are three main types of physical exercises:
* Physical exercises that are aimed at the slow stretchening or lengthening of the muscles. You should start and finish your physical activity with the stretching of the arms and legs. Stretchening will prepare the muscles for physical activity, help to avoid possible injury and muscle ache and make the muscles more flexible and movable.
* Cardiovascular or aerobic exercises that are aimed to improve big muscle groups. Cardiovascular exercises make the heart and lungs stronger and lead to a better supply of the body with oxygen. Aerobic exercises are necessary for people with high blood pressure because they reduce the heart rate and blood pressure.
* Another type of physical exercises is strengthening exercises or periodically repeated muscle contractions (tightening). As soon as you feel tiredness in the muscles, you should stop them.
There are such kinds of aerobic exercises as walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high or low-impact aerobics, swimming and water aerobics.
Physical exercises should last 20-30 minutes; their frequency is at least three to four times a week.
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