Maintaining a healthy blood pressure is crucial for overall well-being. "Regular exercise is a highly effective way to manage and reduce high blood pressure," says James H. Wang, MD, Family Medicine at ARC Bee Cave. "It strengthens the heart, making it more efficient, which decreases arterial pressure." With the summer heat often making outdoor exercise uncomfortable or even unsafe, it is important to find ways to stay active indoors.
Exercises that can help you manage your blood pressure indoors
Aerobic exercise has long been considered the best type of activity to lower blood pressure. However, growing evidence shows that strength training can also reduce blood pressure. In fact, according to a new study, the most effective type of exercise for lowering blood pressure involves contracting your muscles without any movement, which is known as isometric or static exercise.
The link between exercise and improved blood pressure is well-documented. But, as summer heat increases, it may become harder to motivate yourself to get outside and move. That is why we are suggesting some indoor alternatives.
Indoor isometric exercise, such as:
- Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, and then lower back down. This exercise strengthens your core and lower back muscles, improving overall stability.
- Planks: Get into a push-up position, but rest on your forearms. Hold your body in a straight line from head to heels. Planks are excellent for core strength and stability, contributing to overall fitness and endurance.
- Wall squats: Stand with your back against a wall and slide down into a squat position, holding for as long as possible. Wall squats strengthen the lower body and can be easily modified to increase intensity.
Indoor strength training, such as:
- Weight training: Lifting weights helps build muscle mass and can boost your metabolism. Incorporate a variety of exercises targeting different muscle groups for a balanced workout. Strength training also improves overall cardiovascular health and supports weight management.
Indoor aerobic exercise, such as:
- Dancing: Turn up your favorite music and dance around your living room. Dancing is a fun way to get your heart rate up and can be done at any intensity level that suits you.
- Jumping rope: A highly effective cardiovascular workout, jumping rope improves heart health and burns a significant number of calories. Start with short intervals and gradually increase the duration as your fitness improves.
- Walking: Walking or jogging on a treadmill is a convenient way to get your cardiovascular exercise indoors. If you don't have access to a treadmill, consider mall walking!
"Staying active, even when the weather pushes you indoors, can significantly improve your blood pressure and overall health," says Dr. Wang. "Incorporate these exercises into your routine, and you'll be well on your way to better heart health and a more active lifestyle. But always be sure to check with your physician or APC before starting a new exercise regimen!"
Make an appointment today
ARC Family Medicine primary care doctors and APCs focus on the diagnosis and treatment of most general illnesses and injuries, providing the most up-to-date diagnostic and treatment options available for patients of all ages.
Dr. Wang is accepting new patients, ages 12 and older at ARC Bee Cave. To make an appointment, call 512-676-2500 or schedule online through MyChart or ARC Help Me Book.