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Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you’re already being treated for hypertension. You don’t have to be an athlete, either.
How Much Exercise Is Enough?
Do something that’s moderate in intensity — like brisk walking — for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.
Getting Started
Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.
Pace Yourself to Avoid Injury
If you’re new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure.
Do Mini-Workouts
Add 10-minute mini-workouts, and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won’t miss.
Set Up a Home Gym
Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you’re not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.
Try a Heart Rate Watch
A heart rate watch can let you quickly assess your pulse. Here’s how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.
Know the Safety Tips
No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.
Beyond Exercise: The DASH Diet
You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It’s rich in fruits, vegetables, and low-fat dairy products. It’s also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lowere. In general the target for your blood pressure is less than 120/80.
Source: dailymail.co.uk
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