Reduce high blood pressure and blood sugar levels with exercise.
Proper exercise can help reduce blood pressure, blood sugar levels, and control weight. You can do a combination of these three exercises:
- Aerobic exercise such as brisk walking, running, swimming or playing sports that stimulate the heart to work harder than normal continuously for more than 20 minutes. While exercising, the heart will pump blood more forcefully, accumulated fat will gradually decrease, blood sugar will be used as energy, resulting in blood vessels being more flexible and not brittle, the circulatory system will work better, the heart will be stronger, blood pressure and blood sugar levels will decrease.
- Resistance exercises such as lifting dumbbells, push-ups, using elastic bands, weight training equipment in the gym, or bodyweight exercises that use your own weight or body weight as resistance to strengthen muscles and help burn more energy from having more muscle mass. Therefore, it helps reduce fat and สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน lower blood sugar levels, which are related to lower blood pressure. However, diabetic patients should ‘avoid’ using too much or too heavy resistance and should not do postures that require holding the tension for a long time.
- In addition to creating balance and flexibility in the body , yoga exercise also helps reduce stress because the brain releases the happiness hormone dopamine, making the body feel refreshed and energetic, which has a positive effect on blood sugar and blood pressure levels.
Consult your doctor before exercising.
- For those with high blood pressure
If you have a headache, dizziness, or chronic fatigue, you should see a doctor to assess your risk before starting to exercise. Because if your blood pressure is over 180/110 mmHg, your doctor will usually recommend that you stop exercising. But what you should do is adjust your eating and sleeping habits or take medication to reduce your blood pressure to a level where you can exercise safely. However, you must also take into account other chronic diseases.
- For diabetic patients
Diabetic patients should consult their doctor about the appropriate blood sugar level for individual exercise. They should avoid exercising barefoot, wear appropriate shoes to prevent wounds, and check their feet every time after exercising. They should not exercise in cold or hot weather. If their blood sugar level cannot be controlled according to the doctor’s criteria for exercise, they should avoid exercising. They should check their blood sugar level before exercising every time. If the value is less than 100 mg%, they should eat at least 15 g of carbohydrates to provide energy and adjust their blood sugar level in line with their exertion.