Gaining Control of High Blood Pressure with Exercise (Part 5)
If you’ve been diagnosed with high blood pressure, also called hypertension, exercise is one of the best things you can do to naturally lower your blood pressure. Over time, it may be possible to lower your blood pressure to a non-hypertensive level and your doctor may be able to take you off of any blood pressure medications you’ve been taking. Not only is this good for you, it’s also great for your wallet!
On average, it will take about 3 months for your exercise efforts to be reflected in your blood pressure readings. But don’t despair, it’s not as hard as you might think.
While strength training exercises are important to an overall fitness regimen, to effectively lower your blood pressure, you’ll need to be active in some sort of aerobic exercise. An aerobic activity is any activity that increases your heart rate and makes you breathe just a little harder without panting. Walking is a great way to start. No matter what the exercise, remember stretch before each workout and start off with at least a 5 minutes to greatly decrease your risk of an exercise-related injury.
You’ll want to set your goal for 30 minutes a day, at least 3 days per week. If you can work exercise into your daily routine everyday, do it. If you’re not able to get in 30 minutes of exercise at one time, go for two 15 minute or three 10 minute exercise sessions. They all count toward lowering your blood pressure. Don’t want to walk everyday? No problem, moderate house cleaning can achieve your exercise goal. Nice day? Mow the lawn. Raining? Grab your resistance bands and turn yourself loose with 30 minutes of light-weight, high-repetition exercises. Turn on your favorite music. Have fun!
Always consult your doctor before you begin any exercise routine. Be sure to ask specific questions as to which exercises would be safe for you, how long you should exercise and how many days a week. Also ask about signs and symptoms you should report immediately to your physician and go to all follow up appointments.
