Yoga And Workout Plan for Hypertension

Hypertension, or high blood pressure, is a common condition. More often than not, there are no symptoms, but it is important to keep your blood pressure under control. If left unattended for long, this can lead to other problems like stroke or heart attack. Some of the best ways to tackle hypertension are eating right, taking medication, and including yoga asanas in your lifestyle

Yoga Asanas for Hypertension

Begin gradually by incorporating yoga into your lifestyle. As a heart patient, this slow-breathing practice will yield significant long-term benefits.

1. Balasana (Child’s Pose)

• Position yourself in a tabletop position, with your knees and hands on the ground.
• Open your knees and place them on the edges of the mat.
• Sink your torso towards your heels.
• Lower your forehead and face the floor.

2. Paschimottanasana (Seated Forward Bend)

• Sit straight on your mat and be comfortable. Your spine should be straight.
• Stretch out your legs and flex your feet.
• Tip your pelvis ahead to rotate your hips and put them in a forward bend position.
• Keep the spine straight until you have bent to your maximum ability.
• Stay in this position for a few seconds before you come back to position.

23. Baddha Konasana (Bound Angle Pose)

• Sit on the ground and keep your legs straight.
• Bend your knees and bring the soles of your feet together.
• Let your knees open outward like butterfly wings.
• Inhale and allow your spine to align and straighten.
• Stay in this position and take 3 to 5 breaths before you release.

4. Savasana (Corpse Pose)

• Lie down on your back with you facing the ceiling.
• Keep your arms on the sides of your body.
• Tuck the shoulder blades underneath.
• Allow your body to relax and take deep breaths.

Advantages of Yoga for Hypertension

Yoga is an activity that connects the body and mind through a series of poses and breath alignment. Along with that, yoga for hypertension also improves heart function and promotes relaxation. There are several yoga advantages. Some of them are as follows:

1. Stress Buster: Yoga is known for relaxing the mind, body, and soul, making it an effective stress reliever. Emotional exhaustion triggers a chain of physical responses, including the release of cortisol, which can increase blood pressure. Deep breathing can offset these hormones and help lead a healthy life.
2. Heart Booster: Once you start practising yoga every day, it will lower your blood pressure level, glucose level, and cholesterol. This is a beneficial lifestyle addition and is also helpful in controlling metabolic syndrome in middle-aged people.
3. Works like Exercise: Yoga is known to improve hormonal balance, muscle strength, and flexibility. While yoga may not be physically demanding, it certainly provides the healthy lifestyle you desire. You can combine it with different exercises for hypertension to reap maximum benefits.

Exercises for Hypertension

Do you want to tackle hypertension and lead a healthy life? One of the best ways to bring your blood pressure level under control is by working out. There are several exercises for hypertension that you can include along with yoga. Here are a few of them:

1. Brisk Walking: Once you begin exercising, your blood pressure level drops slowly and blood flows through your body effortlessly. According to several health professionals, something as basic as walking briskly for 10 minutes or at a moderate speed throughout the day can provide significant results.
2. Weight Training: Weight training acts as a stimulant to keep you active and healthy. Engaging in muscle training and incorporating HIIT or cardio can help lower your blood pressure. Although you might experience a temporary increase in blood pressure, it’s simply your heart signalling that you’ve made progress. 
3. Swimming: A study indicates that adults aged 60 and older can manage their blood pressure effectively. Swimming reduces systolic blood pressure and improves your life. It improves your muscle strength, mental awareness, and agility.

Health Insurance and Yoga

People are slowly shifting from common medical treatment to a holistic approach, exploring options such as yoga, homoeopathy, ayurveda, and more. Recognising this shift, the IRDAI decided it was essential to incorporate these treatments into health insurance plans. As a result, AYUSH health insurance has been integrated into comprehensive coverage options. This health insurance with yoga cover allows policyholders to choose their preferred course of treatment.

Patient Tips and Hacks

Incorporating exercise and yoga for hypertension into your schedule can be difficult but not impossible. With a few tips and strategic planning, you can prioritise your health and manage a practical workout routine. Here are some tips:

• Take 10 to 20 minutes for a brisk walk or yoga.
• Utilise lunch breaks to squeeze in some activities.
• Opt for stairs instead of elevators and choose walking over taking cabs.
• Follow online exercises and yoga routines specifically designed for hypertension

Key Takeaways

Yoga and exercise are essential for enhancing your blood pressure health. When you work out, your brain cells form new connections, resulting in better cognitive skills. It also improves your mood and reduces anxiety.  Research shows that yoga can help manage post-traumatic stress disorder and serves as a supplementary treatment for various conditions. 

Incorporating yoga and exercise into your daily life is a powerful step towards better blood pressure, mental clarity, and overall well-being. To further protect your health journey, consider exploring health insurance options on platforms like PhonePe.