Small changes add up to big improvements.
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| | | Welcome to our final day! After covering blood pressure basics and dietary strategies, today we'll focus on some powerful lifestyle changes that can help you achieve healthier numbers. | | Move more: Even 5 minutes matters | | Recent research shows that adding just 5 minutes of vigorous activity to your day can lower your blood pressure. The more you move, the better the results. | | 🏊 Try these blood pressure-friendly activities: | | | | | | | | | | | | Aim for 150 minutes weekly, but start where you are — even short walks count! | | To discover which form of exercise is the most effective for lowering blood pressure, watch this short video: |  | | Sleep well | | Your blood pressure naturally dips during sleep. Missing this "dip" because of low quality sleep can increase your numbers. The risk is higher for women. | | 😴 Quick sleep fixes: | | | • | Get into a habit of consistent sleep and waking times. | | | | • | Keep your bedroom cool and dark. | | | | • | Put away screens 1 hour before bed. | | | | • | Limit caffeine 6 hours before you go to sleep. | | | Stress less, live better | | Chronic stress keeps your body in high-alert mode, raising blood pressure over time. | | 🌅 Take regular 2-minute stress breaks: | | | | | • | Step outside for fresh air. | | | | • | Roll your shoulders and stretch. | | | | • | Listen to a favorite song. | | | | • | Focus on one thing you're grateful for. | | | More ways to improve your numbers | | 🥤 Watch what you drink by: | | | | | | | • | reducing caffeine if you notice it affects your readings | | | 🚭 Quit smoking: Smoking damages blood vessels and increases inflammation. Quitting can improve your blood pressure quickly. | | 📋 Track your progress: Home blood pressure monitoring helps you see what's working and when to adjust. Take readings at the same time every day for consistency. | | Get ongoing support for lasting change | | Making lifestyle changes is easier with the right support. Wellos provides personalized guidance to help you establish lasting heart-healthy habits. Click below to try it for free: | | | | Thank you for joining our 3-day journey! Remember, you don't need to make all these changes at once. Pick one strategy that feels doable and build from there. Small, consistent steps lead to meaningful improvements, and lower blood pressure numbers, over time. | | | | | | | | Until next time, |  | Take care of yourself, and we'll
see you again soon! | | | | View in browser
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