It is difficult to maintain normal blood pressure with only medicine. Even if you take medicine, your blood pressure will not be properly managed unless you improve your lifestyle such as exercise and eating. People with high blood pressure can get help in managing blood pressure through exercise and massage. Here are some ways to help lower blood pressure.
Calf massage, blood circulation effect
The calf muscles play an important role in returning blood that has spread to the foot to the heart. If blood circulation in the calf is not done well, blood clots (blood clots) can occur due to tangled blood. For blood circulation, it is recommended to massage your calf muscles. From the Achilles tendon to the back of the knee, sweep with your palm, and raise your knees to press the middle part of the Achilles tendon and the back of the knee with both hands. There is also a way to press the inside and outside of the calf from the ankle to the knee using the thumb. All massage should be done from bottom to top. Repeat 5 to 10 times before going to bed, and press it until it hurts a little without having to make it hard.
Plank bridge... Isometric exercise, lower blood pressure
Isometric muscular exercise is also recommended. Isometric muscular exercise is an exercise in which muscles contract, but the length does not change. Examples include tight-fitting hands, hanging steel bars for a long time, planking, and bridge exercises that exert strength while maintaining a posture. These exercises help lower blood pressure than aerobic or other muscle exercises. In addition, research has shown that respiratory exercise using respiratory muscle strengthening devices helps reduce systolic blood pressure, improve vascular endothelial function, and increase nitrogen oxide levels (Colorado Boulder University, USA). Even without using the device, you can see similar effects if you inhale and exhale loudly. However, if your blood pressure is already very high, it is better to do exercises that do not raise your blood pressure rapidly, such as walking slowly and stretching lightly.
Even a short nap helps with blood pressure management
Taking a short nap can also help manage blood pressure. According to a study at Asclepion Hospital in Greece, people who took a nap had an average systolic blood pressure (127.6 mmHg) of 5.3 mmHg lower than those who did not take a nap (132.9 mmHg). Just taking a nap showed the effect of taking high blood pressure medicine. It is better to take a short nap within an hour. Long naps break body rhythms and can cause irregular sleep habits.
Writer: Grace Jun
(Picture from Unsplash)
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