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6 Activities That Lower the Risk of Hypertension

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Living a sedentary lifestyle has been associated with developing high blood pressure. The Centers for Disease Control and Prevention reports nearly 400,000 people in the United States die each year due to hypertension. However, seniors can reduce the risk of developing cardiovascular diseases or reverse their symptoms by getting regular exercise. Here are a few exercises seniors should do to lower their risk of hypertension.

1. Walking

Walking strengthens the heart, arteries, and veins, which reduces the effort needed to circulate blood throughout the body. Brisk walks can decrease blood pressure, prevent blood clots, and reduce cholesterol levels. The activity can be accomplished year-round in virtually any location. Seniors can take a walk through the community while listening to their favorite music or trek through a nature trail and enjoy the sights and sounds of the area. 

Seniors who need help with physical activity should consider professional in-home care. Sonoma County home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently.

2. Chair-Based Exercises

Older adults with limited mobility, arthritis, osteoporosis, or another physical condition can still exercise from the comfort of a chair. These types of exercises work the upper body while ensuring there is no stress on the hips, knees, and legs. Chair-based exercises are typically led by an instructor and may or may not include music and special equipment. While sitting in a chair, seniors perform stretches and other movements designed to enhance flexibility and strengthen the upper body and the cardiovascular system.

3. Swimming

The buoyancy of being in the water ensures seniors do not experience weight-bearing stress. Whether swimming laps, walking across the pool, or performing water aerobics, the water provides a sufficient amount of resistance to strengthen major muscle groups while boosting the cardiovascular system. Older adults can enjoy exercising in pools all year long if they have access to indoor pools.

From exercising to managing basic household chores, seniors may need help with several activities. Whether your elderly loved one needs part-time assistance with basic household chores or you need a break from your caregiving duties, the Sonoma County respite care experts at Home Care Assistance are here to help. All of our respite care services are backed with a 100% satisfaction guarantee, there are no hidden fees in our contracts, and we never ask our clients to sign long-term contracts.

4. Dancing 

Dancing is fun and offers overall fitness in addition to enhancing the performance of the cardiovascular system. The coordination of body movements and listening to music also stimulates multiple regions of the brain, which enhances cognitive health. Senior couples can enjoy dancing to their favorite music in the privacy of their home. Some may choose to attend a dance class. Certain communities offer dances throughout the year. 

5. Cycling 

Riding a bike is accomplished indoors or out and does not require expensive equipment. The action of pedaling strengthens the lower body and the cardiovascular system. Seniors can use a stationary bike while watching one of their favorite TV programs, or they might choose to bike through their community or along a scenic path. 

6. Tai Chi

The ancient practice of tai chi is now a popular form of exercise. The activity simply requires performing a series of rhythmic poses while focusing on breathing techniques. The physical activity strengthens the major muscle groups, and the controlled breathing calms the sympathetic nervous system, which inhibits the flow of stress hormones that contribute to hypertension. Blood circulation increases and cardiovascular resistance decreases.

Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional elderly care. Sonoma County, CA, Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. To learn about our customized, high-quality senior care plans, get in touch with one of our friendly Care Managers at (707) 843.4368 today.

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