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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
5 Minutes a Day to Lower Blood Pressure? Yes, really. A simple daily habit could support your heart health, naturally.
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Many people don’t even know they have it and just continue with their life. But the risk of heart disease is real, and should be addressed.
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It’s called isometric handgrip training, no fancy equipment or gym needed, this can be done at home, sitting.
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Just a small soft ball or a handgrip device, or even a towel to squeeze.
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– Squeeze with moderate pressure – Hold for 2 minute – Rest for 1 minute – Repeat 4 times – Total: 5 minutes.
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It helps relax blood vessels and improves circulation by enhancing nitric oxide release, added advantage in the muscle health benefits included in this exercise.
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Clinical trials show this routine can lower resting systolic BP by 5–10 mmHg over time, along with medications and certain advice given by a professional.
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Slow breathing (about 6 breaths per minute) can help calm your nerves and might lower the BP too.
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Any time that’s consistent and convenient for you, whether it's morning or evening it will work best
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This exercise can just support and not replace your doctor’s advice or medications. Always consult a professional.
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5 minutes a day might seem small, but for your heart, it’s a powerful habit. So stay smart stay regular.
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