Maintaining a regular exercise habit not only strengthens the body, keeping diseases at bay, but also enhances the effectiveness of self-treatment. During exercise, one can relax and achieve a cheerful mood. Intense exercise is not suitable for hypertensive patients; however, engaging in daily light exercises can help control the condition and improve fluctuating blood pressure.
The ankles support the basic weight of people and are a key area for foot blood circulation. Stiffness and aging of the ankles are triggers for hypertension, a well-known condition in the middle-aged and elderly population. By diligently performing “ankle exercises” daily, one can prevent the onset of hypertension. These exercises also contribute to the maintenance of vascular health in hypertensive individuals.
“Ankle exercises” are divided into four sections:
1. Ankle Extension: Kneel with the top of your feet facing down and lean your upper body backward slowly to stretch the front muscles of the ankles and the tissues around the ankle bone (you may feel soreness in the ankle area); maintain this position for about 1 minute.
2. Toe Pointing: Stand straight with arms hanging down, lift the right toes, and follow by raising the body upwards. Alternate between raising and lowering the right and left toes; perform 10 repetitions per foot. This exercise mainly strengthens the ankle muscles.
3. Sole Movement: You can sit on a chair or bed, place one foot on the ground, slowly lift and extend the other foot while coordinating the ankle and sole movements with your breath. Exhale as you press your toes downward and inhale as you point your toes upward. Ensure smooth breathing and avoid rushing; perform 10 movements with each foot.
4. Rotation Exercise: Sit cross-legged on a square stool, lift the left foot and place it on the right thigh. Hold the front of the left foot with the right hand and the top of the left ankle with the left hand, preventing movement. Rotate the foot from right to left and left to right slowly for 10 times. Repeat with the right foot.
Though “ankle exercises” are simple and easy to learn, it is important to practice them based on personal considerations, avoiding excessive force and progressing gradually to prevent accidents. Apart from these moderate blood pressure-lowering exercises, dietary adjustments can also be beneficial for stabilizing blood pressure. Here, we introduce some blood pressure-lowering ingredients for your reference:
– Almonds: High in protein content, promoting skin microcirculation for a radiant complexion and having beauty-enhancing effects. Almonds also aid in preventing hypertension and reducing cholesterol levels.
– Kelp: Contains iodine and iodides for preventing thyroid enlargement, rich in unsaturated fatty acids and dietary fiber, aiding in cholesterol clearance and promoting gastrointestinal health.
– Moringa Seeds: Assist in disease prevention, enhance sleep quality, memory, delay aging, detoxify blood vessels, serve as a tonic for specific organs, treat halitosis, and alcohol recovery. Consume by adding a few seeds to water.
– Rubus Tea: Acts as a biological blood cleanser, significantly enhancing blood vessel flexibility and permeability, clearing free radicals in the blood, benefiting hypertension, cardiovascular diseases, asthma, insomnia, chest tightness, and constipation.
– Lotus Heart Tea: Bitter in taste, the lotus heart has significant effects for heart health, blood pressure control, and cholesterol reduction, recommended for hypertension patients.
– Hawthorn: Aids digestion, lowers blood lipids, and softens blood vessels, significantly effective in treating hypertension, coronary heart disease, and hyperlipidemia.
– Burdock Tea: Reduces blood pressure, primarily composed of proteins that worsen collagen and contain folate with blood pressure-lowering effects.
– Bitter Gourd and Green Tea: Rich in potassium, folate, and polyphenolic compounds that lower blood pressure, reduce lipid oxidation, and prevent atherosclerosis. Mix dried bitter gourd and green tea in boiling water for 2 minutes, add honey, and consume.
