5 Ways to Lower Blood Pressure Without Pills! (Ages 50+)
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- Опубликовано: 14 июн 2024
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(Amazon Affiliate links) To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 5 scientifically proven ways to drop blood pressure by 20 points or more without pills!
Study quoted is here: bjsm.bmj.com/content/early/20...
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
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Thanks Will, you do have a unique gift and empathy for senior folk. These exercises look promising
Try no caffeine, chocolate or stimulants. Not everyone, but some people are sensitive. I used my home monitor and notice an uptick of 20 units to both blood pressure numbers. That's a big difference. I exercise, eat mostly plant based (Mediterranean) and my bp is down.
I love the idea of the chair yoga. No need to go on the floor. It takes me forever to get up from the floor, and it is very painful.
Keep tying the many methods to get down and up off that floor!! DAILY, !!??.
It could save you
@@karincocker3394 ?!
@@karincocker3394yes and it can be done, although in stages, slowly.
Just one comment on breathing while doing soft exercises: My understanding has been that you breathe in during chest expansion step, hold, breathe out during chest compression move. So in the cat-cow maneuver, in while in cat, out while cowing (hold during transition). Great working tips for anyone wanting to stay as far away as can from pharmacies
1. Brisk walk (10-15 min)
2. Biking daily
3.50 isometric sitting (>>2 min)
6.40 curl and press (10-12)
7.40 standing press (10-12)
8.25 lateral raises
10.20 Pigeon stretch (30 sec-1 min)
11.50 Eagle pose (30 sec-1 min)
13.40 Cat Cow (5 sec×5 sec)
Thanks Will for these…I have found that alcohol raises my blood pressure, and when I abstain, my BP is very normal. Also, I seem to be magnesium deficient or something, and so when I increase my magnesium intake, that seems to help too. Probably should drink more water too. But overall, the alcohol was the biggest effect (darn it!)
No alcohol😱😭
Appreciate your exercises and advice. Thank you.
Thanks Will, for again a great video. After watching lots of ‘fitness’ video’s I stick with yours. You show things so clearly and also give explanations why a specific exercise works.
Thank you for your kind feedback - I try my hardest to offer as much information as possible to support my recommendations but I am conscious not to make my videos hours long!
@@HT-Physio I find your mix of theory and practice great. Only doing exercises like in ‘those apps’ (for me) is meaningless. When I think an exercise suits me and I know how to do it, than I take a screenshot to memorize.
That was a really useful & well put together video. Thank you.
You're very welcome
Excellent advice. Thank you, Mr Harlow, for these invaluable tips
You're very welcome
❤Thank you so much for sharing, i just turned 50 and started on a low dose of amlodipine and im working out to loose the weight and get off this bp meds, I lift weight and cardio but i dont always have time! This is a simple routime i can follow every day!
This is great. Thank you for sharing this information and exercises!
Happy to help!
Wow. I kept rerunning the video to be sure I could take notes. You are awesome, Mr. Will Harlow. You are a wonderful presenter and this is so very, very helpful. Thank you, thank you, from a new subscriber.
Thank you for subscribing and thank you for your kind words, they mean a lot to me!
Thank you, very useful.
Thanks for will
Its really informative and helpful
That's great to hear!
Good to know thanks for sharing this important information 👍 blessing.😊
Happy to help!
A great set of exercises! Thank you
Happy to help!
I love your videos. Im glad to find your channel. I want to learn as much as i can. Thankyou for the great videos.
I'm very happy to help!
Love your sessions and how easy they are 15:37
That's great to hear!
Superb videos. Highly recommend breathing out through the nose not the mouth during those yoga poses.
You are awesome❣️ *Thanks!*
Such a good video have had HBP for 10 years will enforce these exercises thank you!
Happy to help!
Another excellent video.
Wish there was a way to record them. A DVD would be great.
Am loving your book
…And can’t wait for my next visit to the UK.
Best wishes from the colony🇨🇦
Robert hi 👋. If you have a smart TV you can send most RUclips videos onto it to watch on it’s big screen just like a dvd . It’s very easy ( there’s a little tv symbol at the top that you press , which then searches for your TV) -
There’s bound to be tutorials on how to do this on RUclips if you’re not sure how to do it 😊.
I send them to my email and made a specific file for them
That's nice it helped me
Thank you Will
You're welcome!
Good video Will, simple and easy to replicate
Glad you liked it!
Thank you, will!
You're welcome!
Really super! Thank you.
Happy to help!
I just kind of stumbled on your channel... thanks for sharing your common sense approach. I'm going on 70 now and have never had any health or weight issues and have always eaten a healthy diet and lots of outdoors and exersise. Same aproach I have taken with my 16 year old retriever that still walks 2-3 kms with me every day.... (same dog that has never eaten dog food :(
Thank you, Mr. Will, thank you.
Happy to help!
Excellent video
THANK YOU
You're welcome!
62 y o female been taking amlodipine and statin at first visit to Gp due of hypertension and high cholesterol due of family genes even I am meticulous when it comes to food I eat since my childhood.And lol at first visit to gp my problem only high bp and high cholesterol but for the second visit after another blood test and mri it showed blood clot my gp add 3 meds for blood clot and omnipazole for stomach upset lol plus b complex so I need to take7 meds a day that makes me so dizzy and so weak I cant almost walk longer than 3 minutes my knees so weak and my heart raised to 100 per minute that makes me to pass out. And after 2 years of feeling miserable life I decided to switch to a holistic GP and I dump all synthetic meds because it ruined my life and by taking those meds I got liver problem showed after my blood works that my holistic Gp requested to me. So my holistic Gp prescribe me all supplement that brings me alive again and after 3 months I was able to do a cardio workout for 30 minutes feeling great and my heart beat is ok and my bp is back to normal. Exercise is a huge impact because movement is medicine and the right meds for us is a plus..
Thanks Will.
You're welcome
I love your advice with clear qualifications, thank you!
Unlike so many remedies for problems on RUclips that keep us waiting half an hour for the vital magic ingredient has to be purchased.
Great info, as usual. Can more biking substitute for brisk walking? Bad feet…thank you!
Hi Will,
Please may you do an exercise for enpinchment in the shoulder ?
Brilliant. Apart from three brisk walks a day. Cant see most people preferring that over a single longer walk or a light jog, though it may be more beneficial.
Great band exercises. What length band should I purchase?
I think this is helping.
Hello Sir After doing these exercises my BP drop and become normal. Thank you so much ❤
Thank you! Are you suggesting we pick one or two of these or all five?
Hi, my lower back hurts upon awakening, all ok an hr later but really quite a bother! Thank you!
Thank you for this effective lesson. I enjoy your channel very mch. The eagle-pose at 12:00 though was not noticable at all. 🤔
Thanks Will. Your videos are very helpful. Am on hypertensive medicines and am looking at reducing my bp medication in consultation with my doctor. But it would be helpful if you can suggest what is the length and resistance of the band I need to buy. Am 76 kg in weight and almost 6 feet just shy by 1 cm. Thx a ton
Hi 👋 Sir , thanks 😊 for the tips on strengthening your legs. My name is Clinton, I had a Boom bar , that hit me on my Shoulder. Now I have been to the Doctor, had Physio therapy, and now they put on water therapy, but the doctor told me 😁 that I will remain with a long term pain on the Shoulder, which I do experience from time to time, is any advice you give me to help eliminate the pain , strengthen the Shoulder and restore it to it's former glory?
About a year ago, my BP was rising to the point that my doctor wanted to talk about it. It wasn't really as bad as it showed at the clinic, because I was checking at home regularly. Nevertheless, three other blood test markers had gone out of bounds: ALT, TRI, A1c. I went keto for three months and retested. Blood pressure numbers dropped 20 points! And the other three back to normal. It's been one year and just tested blood again. Everything is improving as I've had a year to keep improving my diet!
Are you still doing keto?
@HT-Physio
Do I have to do all exercises every day, a couple of them every day, or one form of exercise every day?
How about high cholesterol? What's the exercise?
Exercise reduces BP temporarily for most people. It doesn't address the issue of high BP.
The problem with High BP is that no "experts" actually knows what an individual person's BP should be.
You could have a female athlete with a higher BP that a 50 year-old male who's overweight, smokes and drinks to excess.
Bottom line:
There are thousands of people on BP medication that don't need it.
Again... (I have your book) thanks for these exercises - fun to do, can mix n match(different aches pop up intermittently) & still get great results. I shared your vid on headaches, with my son - younger gen would find many of your suggestions helpful ... im sure not all of them are able/fit enough to visit the gym/swim n they need to start somewhere before they get to 55yrs of age-exercise is such a positive 'mental health booster'.
Thank you for your support, and I hope my video was useful for your son. And absolutely, these lessons are important for people of all ages.
Do I have to do the isometric exercises all at once?
Thank you. But what do you think about practicing a "horse stance" in this aspect instead of a "wall sit"?
I think it's great, but I am not a therapist.
I want to know how to raise bp, its 100/50
Still no Kindle? Waiting, waiting!
Have you ever met John Farnhan, Will?
Why do they aways say brisk walking? Why not say mils aerobics that could include brisj walking. I always end up thinking that I can't do an hour of my moderate aerobics dance class and HAVE TO do the brisk walking instead. It is misleading.
Love the curl & press! Definitely doing that every day. Thank you!! Please consider making a full video on compound exercises 😃
Edit: My BP is typically 70/110. The only time I had high BP was when I was being prepped in a shitty hospital for an apendectomy. Their pre-op work area was closed for renovations so the idiots put me in post-op recovery to wait my turn. 5 minutes with all the screaming & moaning post op patients sent my BP into orbit 100/140 😒
Benn their and tried these and still have high BP
And how do you persuade your doctor to take you off the pills once you have started. Does not happen!
2:19 so, presumably doing 30 minutes on an actual bike at the same intensity is way inferior?
やっているんですけど効かない😭😭😭
❤
Meds decrease your coQ10 , watch Dr Osborne.
All good but no way can I get my ankle on my knee.
I appreciate the physical exercises, but what about reducing sodium (salt) in the diet? This is the main problem with the Western diet with its fast foods and most processed foods. I check everything for salt and it's surprising how, reducing salt and exercising regularly has reduced my blood pressure. Combined with the exercises should give additional help.
Simple carbs that turn to sugar in our system are a larger problem. Some people are salt sensitive
Have never used salt, ever, rarely eat processed food, no weight issues, fit, but still have high B.P. according to medics. Am 80 only knew, by chance, that was much too high. Hadn't been taken for years, no idea it was dangerous. Refused to take medication.let sleeping dogs lie.
It's surprising how much salt is around for example in bread, eg Hovis sells a Tasty wholemeal which I checked and it showed a higher level of salt than other wholemeal. Cheese is also an example. I always check the salt on everything we buy and try to keep to the UK recommended level, which is difficult.
So......exercise.
Beingbinterrupted by all these commercials is raising my blood pressure. Seriously I feel
It rising
Use the Brave browser or an ad blocker.
Maybe in the UK pensioners have large homes as well as scads of money to buy and store all this equipment! Glory, I am NOT retired, but live in a small retirement community in South Africa. I do not have the space or the money for a stationary bike!!!! If I need to take a brisk walk, I shall have to walk in our village after dark, as everyone stops me every few minutes to chat! I am trying to keep circulation good and my back happier by walking, but when I get stopped to chat, my back is killing me! Because I have to work in order to afford to buy food and pay rent, it means walking really early in the morning - before it gets hot and sticky, and before the retired residents are up and about.....Oy. Meantime, I do a lot of your recommended exercise routines as well as Better % Pilates. They work for me! And I sing semi professionally, so my core is solid...
I bought an under the desk cycler that I can move & use while seated. I can read, listen to a podcast or watching TV. this was recommendation of my cardiologist
Well, such a different life to mine but interesting. Good luck, good health.
Sadly many pensioners (and people of all ages, including some of those in work) in the UK are living in poverty, unable to stay warm in the winter, eat enough and pay the bills. Our gas and electricity bills have increased to about 4 times what they were a few years ago, and mortgages and rents have soared too. Not many people here live in large homes, either, only the comfortably off, and their number has rapidly dwindled. It used to be a great country to live in for most of us, I could weep at what it's become.
Get rid of the carbs in your diet. In 80% of cases it's associated with insulin resistance/hyperinsulinaemia and independent of body weight. If your insulin is high, it makes you retain sodium and puts your BP up. I've had patients normalise BP and come off meds within 7 days
if u keep the talk shorter and show the actual exercise the vids would be more interesting
I like your videos but have you considered that if one wants to do ALL these exercises for BP and ALL other ex'ses for ALL other problems, it means one has to spend god knows how many hours a day ex'ing? I am 72 and I want to enjoy whatever is left of my stay on this planet so, I will take my BP & Thyroid pills and watch my favourite oldie movies !!!! I will do my walking though, promise !!! and thank you darling.
I gave you the thumbs down. Do you consider “free agency” to decide which training is the best for you? You can thank me later. I hope I saved you a lot of time. Best wishes.
I will NOT do any of these except I walk for 30 minutes
😆
Cantdobrisk walking as get out of breath. Is sure but slow o.k. know it's better than nothing but its so boring.
Slow and steady is definitely better than nothing
Maybe you need some audio books
None of this works for resistant hypertension. You NEED meds to control it. I am down 30 pounds and at a healthy weight - I exercise 4x a week but resistant hypertension runs in my family. Nothing else works to lower my BP except meds. One of my 4 BP meds is Amlodipine 10mg and my cardiologist said to stop it to see if my BP would be ok and it went up. We even tried lowering it to 5mg and it still was up - 140's instead of 130's - I was very disappointed.
That is disappointing. I had to start meds to, but am trying to chisel off excess weight & get more exercise. Hoping to be able to stop the med. My dad hypertension & some coronary artery disease, so there's that factor for me. He did live to 96.5 years, gardening & in his workshop until almost the end, taking a statin & BP med
He stated immediately that this won’t work for all cases. But you should try a whole food mostly plant based diet. That will likely help as much as anything other than meds. Diet is even more effective than exercise.
Amlodipine interfere with metabolism (insuline resistance, testosterone?) plus cause edema. The second is a very common side effect. My GP increased from 4mg to 6mg and, despite is winter, my legs, ankles and feet are full of water and slightly painful. It's such a lucrative thing western medicine has not intentions to treat properly🤣 I can see my BP getting worst when I indulge in refined carbs for a while. And taking it back to my"normal" is a real long story...
Right. I'm underweight, and I exercise. I ALWAYS walk briskly. BP is only a little high, but it won't budge.
That's why you always follow the advice of your doctor, as he stated.
Would a treadmill do if one doesn’t have a stationary bike?
Probably fine if your feet/knees/hips can handle it.
Treadmills aren’t a natural gait in that they push a leg back-I find they aggravate other issues. Hve been a lifelong dancer so am more body aware in terms of position than most.
Don’t know if that’s helpful. 🙂
Am not getting a stationary bike for the same reason, tried them, but it’s not a natural bike movement.
He says cardio’s the thing so swim-aquarobics a few times a week & step low impact aerobic wld be my thing.
🤞🏻
Physio I hve says “only ever increase ex by max 5% possibly 10% per week otherwise injuries-arthritis-issues will flare up.
Can you not walk outside safely? Or indoors. During COVID staying in, I walked two hours a day , in and out of rooms and up and down hall . Practically wore out the carpets. Luckily they were very old anyway.