[Health Tips] Exercise: A drug-free approach to lowering high blood pressure

“Having high blood pressure and not getting enough exercise are closely related”- Mayo Clinic

Your risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a marathon or join a gym. Instead, start slow and work more physical activity into your daily routine.

How exercise can lower your blood pressure

Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure. For some people, getting some exercise is enough to reduce the need for blood pressure medication. Becoming more active can lower your systolic blood pressure by an average of 4 to 9mm Hg.
That's as good as some blood pressure medications. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure. But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including: Household chores, Active sports, Climbing stairs, Walking, Jogging, Bicycling, Swimming etc

The American Heart Association recommends you get at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise or a combination of both each week. Aim for at least 30 minutes of aerobic activity at least 3 day per week. If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session. If you'd like to try programmed exercises, make sure you have your physiotherapist.

Health Benefits of Watermelon

Everyone loves a big piece of thirst-quenching watermelon on a hot day; it is so refreshing.  

“When one has tasted watermelon, he knows what angels eat.” –Mark Twain

So what are the health benefits of watermelon?

Well, it can help lower blood pressure in the obese. It is also a natural diuretic that can help hydrate your body. It is also a great sweet treat that is still incredibly low in calories, and practically free from cholesterol and fat. Watermelon is the lycopene leader among fresh fruits and vegetables. Deep red varieties of watermelon have replaced the tomato as the lycopene king. The red pigment - also found in apricots, pink grapefruit, and papaya is an important antioxidant. It has been found to be helpful in reducing the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer. On a side note, if you’re having a little trouble in the bedroom, the fruit even works as a natural aphrodisiac and a natural Viagra when circulation is the problem.

1 cup of diced, fresh Watermelon (152.00 grams) contains:

Nutrient DRI/DV

Vitamin C 16.4%

Pantothenic acid 6.8%

Copper 6.6%

Biotin 5%

Potassium 4.8%

Vitamin A 4.8%

Vitamin B1 4.1%

Vitamin B6 4.1%

Magnesium 3.8%

Source: www.lifehack.org/articles/lifestyle/9-health-benefits-watermelon.html