1. Body weight squats and jumping jacks. Numerous exercises focus their attention on only one or two muscles or groups of muscles at a time. According to Kordecki, this exercise engages a wide variety of muscles simultaneously, including those in your thighs, glutes, calves, hips, and core.
Place your feet about the width of your shoulders apart and turn your toes just a little bit outward. You can stand with your hands in front of your body, with your arms crossed over your chest, or with your hands down by your sides. By bending your knees and lowering your torso, you should lower your body until your thighs are parallel to the ground. When you look down, make sure your knees are still behind your toes. After a brief pause, stand back up to your normal position. Perform 15–20 repetitions of this exercise. Perform between 15 and 20 jumping jacks after that. Begin the workout at a slow pace at first so that your body can adjust to it.
2. Body weight squats with punches. According to Kordecki, this workout is beneficial for your cardiovascular health as it combines resistance training with aerobic activity. Your heart health will improve if you perform this exercise at a tempo that is slow to medium in intensity.
You will perform this exercise in the same manner as you would for body weight squats, with the exception that you will add one or two punches to the rise up. When you punch, make sure your core is tight and that you let your air flow freely. Maintain a neutral posture by keeping your shoulders down and away from your ears. Pull your right arm back swiftly after extending it out to almost its maximum range of motion. Punch with the left arm and again get to a range of motion that is less than full extension before snapping your arm back. After you have completed this routine twice, move on to the squat.
Perform 15 to 20 repetitions.
3. Bent-over row. Through the use of posture and hip flexion, this exercise serves to develop and tone the muscles in both the upper and lower back. According to Kordecki, this exercise also stimulates the pulling muscles, which are vital for everyday chores due to their involvement in pulling.
Begin by standing with your feet shoulder-width apart and holding a weight in each hand that is challenging enough to allow you to complete 15 to 20 repetitions but not so difficult that you feel strain. Keep the weights close to your body, with your hands facing each other and pointing toward each other. You should keep your core firm while bending over slightly at the waist and bending your knees slightly. As soon as your upper body is bent at a 45-degree angle, pull the dumbbells up toward your chest while maintaining a position in which they are near to your sides. You should feel your shoulder blades coming closer together as you reach the peak of the workout. Continue the movement by standing up and bringing the weights to your sides.
4. Brisk walking. Going for a brisk walk, according to Dr. Luke Laffin, a preventive cardiologist at the Cleveland Clinic, is good for more than just your blood pressure; it also supports heart health, preserves your joints and feet, and is good for your overall health. The American Heart Association suggests that adults engage in weekly physical activity for a total of 150 minutes at a moderate level. You should be able to carry on a conversation while participating in your activity, which is something you can accomplish when walking at a brisk pace.
5. Treadmill or elliptical workouts. A healthy lifestyle that includes regular exercise on cardio machines like treadmills and elliptical trainers can help minimize the risk of cardiovascular disease and lower blood pressure. According to Laffin, these kind of activities do not pose any danger to people who already have high blood pressure.
6. Band-resistance training. Band-resistance training is something that Laffin recommends for people who have high blood pressure and are looking to either build or maintain their strength. Exercises that are beneficial for your arms, legs, core, and back can be performed with the assistance of resistance bands. There are plenty of different workouts that may be found online. You may buy resistance bands either on the internet or at a wide variety of sports goods stores. Laffin states that “you’re utilizing your own body as resistance” in the exercise. “Most people find that these exercises are easy on their joints.”