Maintaining an active lifestyle from early adulthood can significantly reduce the risk of high blood pressure and cholesterol later in life. Engaging in regular physical activity is essential for overall heart health and well-being.

Brisk Walking: 45 minutes a day, 5 days a week

One of the most effective exercises for managing blood pressure and cholesterol levels is brisk walking. Studies have shown that walking for 45 minutes at least 5 days a week can improve arterial stiffness and lower systolic blood pressure. The consistency of walking is key, making it a suitable exercise for individuals of all fitness levels.

Swimming: 30 minutes, 3 times a week

Swimming is not only great for weight loss and endurance but also for heart health. Middle-aged adults who swim for 30 minutes three times a week have been shown to reduce both blood pressure and LDL (bad cholesterol) levels. The resistance of water adds an extra challenge, making the heart work harder without straining it.

Tai Chi: 20 minutes daily

Tai Chi, known for its slow and graceful movements, is a powerful exercise for improving heart function. The deep breathing techniques paired with gentle movements support better oxygen circulation and overall cardiovascular health. Tai Chi is especially beneficial for those who find traditional workouts overwhelming or stressful.

Cycling: 40 minutes, 3–4 times weekly

Cycling, whether outdoors or on a stationary bike, can lead to significant improvements in cholesterol and blood pressure levels. A study found that cycling for 40 minutes, 3–4 times a week, can help reduce these risk factors. Cycling is not only a form of exercise but also a purposeful movement that enhances heart efficiency and lipid metabolism.

Strength Training: 30 minutes, twice a week

Strength training, when done properly, can help lower blood pressure and improve overall heart health. Moderate-intensity strength training for 30 minutes twice a week can lower resting blood pressure and improve insulin sensitivity. Using body weight or light dumbbells and focusing on breathing and progression are key elements of effective strength training.

Engaging in these 5 exercises regularly can help naturally control high blood pressure and cholesterol levels, promoting better heart health and overall well-being.

Source: Times of India