Benefits of leg exercises in controlling blood pressure
The legs have a number of large and important muscle groups, and exercising the leg muscles will help firm the calves and thighs. According to a study published in the British Journal of Sports Medicine, isotonic exercises, which tighten a specific muscle group, are among the most effective exercises for lowering blood pressure.
Therefore, leg exercises can affect blood circulation throughout the body. If you maintain and perform good leg exercises, your heart will pump blood more effectively, leading to lower blood pressure readings.
Here are some simple leg exercises that are good for your blood pressure.
1. Lean your back against the wall
Stand up straight and lean your back against the wall, feet hip-width apart and slowly lower your body until your knees are bent at a 90-degree angle.
Tighten your leg muscles and hold this position for 30 seconds to 1 minute or longer depending on your endurance.
Gradually stand up and repeat 10-15 times.
2. Calf lift
Stand with your feet shoulder-width apart and stand on your tiptoes.
Hold for a few seconds before lowering your heels.
Repeat 15-20 times. To increase intensity, do calf raises on one leg at a time.
3. Swing your legs
First, you can stand on one leg, holding on to a sturdy object to keep your balance.
Swing the other leg forward and back, keeping it straight.
Maintain strength in your core and avoid arching your back.
Each leg swings 10-15 times, then switch sides and repeat.
4. Standing still
Stand straight, tighten your body and relax your arms at your sides.
Bring one knee up to your chest as if marching.
Switch legs, simulating marching movements.
Maintain a fast pace for 30 seconds to 1 minute.
5. Squat
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Keep your back straight and core tight .
Lower yourself down (like you're sitting in a chair) until your thighs are parallel to the ground.
Push back to starting position and repeat 10-15 times.
