Harvard University reports that 25 percent of people in the United States live with hypertension and aren’t aware of the problem. In adults over the age of 60, high blood pressure is diagnosed if the reading exceeds 150/90. If this condition is left untreated, seniors might experience heart attacks or strokes. While medication is commonly prescribed for high blood pressure, several activities may reduce blood pressure naturally.
1. Do Breathing Exercises & Meditation
Various studies reveal that meditation, tai chi, yoga, and controlled breathing trigger hormonal changes that enhance health. The techniques encourage full-body relaxation and reduce stress, which in turn lowers blood pressure. Seniors should take a few minutes every day to fill their minds with pleasant thoughts. They should inhale as deeply as possible to fill the lungs and abdomen with air, then exhale slowly while relaxing all the muscles.
2. Perform a Cardiovascular Workout
Exercise is as important for older adults as it is for younger people. Weakened hearts and blood vessels must work harder to pump blood throughout the body, which increases blood pressure. Muscle tension also applies more pressure on the heart and vascular system. When aging adults engage in 30 minutes of moderately strenuous activity five times a week, their cardiovascular systems become stronger and their muscles relax. Seniors can try power walking, cycling, or swimming. Even dancing offers great benefits.
Some seniors need assistance with exercise, and the amount of help required can vary depending on their health and the type of physical activity they choose. Home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently.
5. Relax to Music
Similar to controlled breathing and meditation, listening to soothing music has a dramatic effect on blood pressure, heart rate, and muscle tension. The right music can also put seniors in a better frame of mind. A senior should sit back in a comfortable chair or lie down while concentrating on the melody.
4. Sleep Well
Sleeping relaxes the cardiovascular system. A restful, deep sleep does wonders for the body. Seniors must get seven to nine hours of sleep each night. They should turn off electronic devices, make sure their rooms are darkened, invest in soothing bed linens, and avoid strenuous or stressful activities at least two hours before going to bed. Taking a warm bath or shower may induce relaxation. Those who have sleep apnea should consult their healthcare providers, as the condition is known to contribute to a variety of health problems.
If your loved one has difficulty sleeping due to stress or another issue, seek assistance from a professional caregiver. Aging in place can present a few unique challenges for older adults. Some only require part-time assistance with exercise or meal preparation, while others are living with serious illnesses and benefit more significantly from receiving live-in care. Philadelphia, PA, Home Care Assistance are leaders in the elderly in-home care industry for good reason. We tailor our care plans based on each senior’s individual needs, our caregivers continue to receive updated training in senior care as new developments arise, and we also offer comprehensive care for seniors with Alzheimer’s, dementia, and Parkinson’s.
5. Work Less
Many older adults continue working to stay busy or supplement their retirement incomes. Some own private businesses, while others hold traditional jobs. However, a study performed by researchers from the University of California, Irvine found that working more than 40 hours a week has the potential to raise blood pressure by 15 percent. Seniors can use the extra time off to do something enjoyable.
Seniors need to participate in physical activity and implement stress-relieving lifestyle changes to stay healthy and keep their blood pressure under control. However, they may require assistance to manage these and other tasks. In Philadelphia, in-home care agencies can be a great boon to seniors. With the help of the caregivers at Home Care Assistance, your aging loved one can lead a happier and healthier life. We offer a revolutionary program called the Balanced Care Method, which encourages seniors to eat nutritious foods, exercise and socialize regularly, and focus on other lifestyle factors that increase life expectancy. Call one of our friendly Care Managers today at (215) 645-4663 to learn more about our customized care plans.