Pilates as Pathway to Lower Blood Pressure

Each February, we are reminded of the importance of self-care and wellness as we focus on heart health. High blood pressure is among the most common issues affecting women's heart health, with 52.5% of women between the ages of 40 and 59 experiencing it. When left untreated, high blood pressure can lead to other serious conditions, such as heart attack and stroke. Data now indicates that Pilates can significantly reduce blood pressure and this February, we've created a heart-healthy Pilates Routine to help lower your risk of high blood pressure as you strive to stay healthy all year! 

1. Get plenty of sleep: In today's world, we are constantly bombarded by news and social media, all while balancing work and personal expectations. Sadly, sleep has become something that we are missing out on as we push ourselves to achieve, accomplish, and produce. The less you sleep, the higher your blood pressure may go. People who sleep six hours or less may have steeper increases in blood pressure. If you already have high blood pressure, not sleeping well may make your blood pressure worse.  Plan for a better tomorrow by setting and sticking to a bedtime. Choose a time that best fits your schedule and allow yourself time to decompress. Treat yourself to room darkening shades and cozy pajamas and allow your body the luxury of a full night’s sleep. Try listening to one of our meditations as you fall asleep and set the stage for your lower blood pressure. 

2. Unwind with Pilates: Before sleeping, get your mat and stretch as you further relax your body. If you struggle to fall asleep, stretching may help you do so more quickly. It can also improve blood flow and relieve muscle tension—both of which aid in muscle recovery and sleep quality. The more you can get your body to relax before sleep, the more effective your sleep will be. One of our favorite stretches before bed is the "Cat Cow." Begin by getting on your hands and knees with your hands under your shoulders and knees under your hips. Next, arch your back by tightening your abdominal muscles as you squeeze your buttocks while tucking in your tailbone. This is the "cat" position. Hold this position for roughly 10 seconds and then proceed with the "cow" portion of the stretch. Move your lower back toward the floor, rotate your tailbone upwards, and stretch the front of your neck. This is the "cow" portion. Hold this position also for 10 seconds. Repeat 5 to 10 times. 

3. Reduce your salt intake: Sodium (salt) encourages your body to retain fluid, increasing the fluid volume of your blood and raising blood pressure. Be mindful of the sodium content of what you consume. Aim to make meals at home and track your sodium intake when possible. If you're seeking inspiration for lower-sodium foods, check out this list and raise your awareness of what you consume. 

4. Move More: Exercise is the most powerful tool for lowering blood pressure. It lowers blood pressure by strengthening the heart muscle, allowing it to pump more blood with less effort, reducing the force on blood vessels, and decreasing pressure. Research has found that women who did mat Pilates had lower arterial stiffness measurement and lower blood pressure. Check out one of our mat classes on YouTube, or invest in your health by purchasing our Frame Reformer. By building healthy habits that strengthen the heart, you are more likely to reduce your blood pressure and live an active lifestyle. 

Incorporate these steps into your daily routine to lower blood pressure or prevent hypertension. Remember, consistency is key, and practice makes perfect. Support your heart health this month and beyond as you prioritize your health and improve your well-being!