By the end of the study, the swimmers had reduced their systolic blood pressure by an average of nine points. Over a period of 12 weeks, swimmer-participants gradually worked their way up to 45 minutes of continuous swimming at a time. This form of exercise can be beneficial in controlling blood pressure in adults 60 and older, another study found. Strength training actually raises blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure levels as well. Weight trainingĪlthough it sounds counterintuitive, weight training or lifting can reduce blood pressure. Ramblers organises group walks for health, leisure and as a means of getting around for people of all ages, backgrounds and levels of fitness.įor details of many locally organised walks in towns and cities, as well as the countryside, visit the Ramblers website.Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour. Walking in a group is a great way to start walking, make new friends and stay motivated. Towns and cities offer interesting walks, including parks, heritage trails, canal towpaths, riverside paths, commons, woodlands, heaths and nature reserves. ![]() You do not have to travel to the countryside to find a rewarding walk. To keep things interesting, it gives you goals to work towards and rewards your progress.ĭownload Active 10 from the NHS Better Health website Mix it upĪdd variety to your walks. Use the Active 10 appĪctive 10 allows you to track how much and how fast you have walked. You'll be surprised at how fast the time goes when you're walking to your favourite tunes. It can also get you into a rhythm and help you walk faster. Walking while listening to music or a podcast can take your mind off the effort. ![]()
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