Regular physical activity results in your heart being stronger. A heart which is stronger is able to pump more blood with reduced effort. If your heart can work less in order to pump, the force on your arteries decreases so reducing your blood pressure.
Developing more active routines can lower your systolic blood pressure, which is the top figure in a blood pressure reading, on average by of 4 to 9 millimetres of mercury (mm Hg). That is as good as a number of blood pressure medicines. For some people, getting some physical activity is enough to lessen the requirement for blood pressure medication.
If your blood pressure is at the desired level – less than 120/88 mm Hg – exercise can help keep it from rising as you age. Regular exercise also helps you to maintain a healthy weight, which is another important way to regulate blood pressure.
However, to keep your blood pressure at a low level, you need to keep exercising. It takes about one-three months for regular exercise to have an effect on your blood pressure. The benefits last just as long as you continue to exercise.
How much exercise to do
Flexibility and strengthening exercises – such as lifting weights – are an important part of an overall fitness plan. However, it takes aerobic activity to control high blood pressure. And you don’t need to spend hours in the gym every day to benefit. Just adding normal physical activities to your day-to-day routine will assist.
Any physical activity that increases your heart as well as breathing rates is considered to be aerobic exercise. Examples are:
- Household chose, such as mowing the lawn, raking up leaves or (alternatively) scrubbing the floor,
- Active sports such as basketball or tennis
- Climbing stairs
- Walking
- Jogging
- Bicycling
- Swimming
The American Heart Association has published the recommendation that you get at least 150 minutes of modest exercise, 75 minutes of intense exercise or a combination of both each week. Aim for a minimum of 30 minutes of aerobic activity for most of the days of the week.
If you are not able to set aside that much time at once, remember that shorter bursts of activity also count. It is possible for you to split up your training into three 10-minute session of aerobic exercise. With this routine, you’ll get the same benefit as one 30-minute session.
Keep your exercise safe
In order to lessen the risk of injury while exercising, begin slowly. Don’t forget to warm up ahead of you exercise and cool down afterwards. Increase the intensity of your workouts gradually. Stop exercising and then seek immediate medical care if you experience any warning signs during exercise, including:
- Chest pain or tightness
- Dizziness or faintness
- Pain in an arm or your jaw
- Severe shortness of breath
- An irregular heartbeat
- Excessive fatigue
The only way to notice high blood pressure is to monitor your blood pressure readings. Have your blood pressure verified at each doctor’s visit or make use of a home blood pressure monitor.
Whether you already suffer from high blood pressure, monitoring at home can let you know if your fitness routine is assisting to lower your blood pressure and may make it so you don’t need to visit the doctor to have your blood pressure checked as often. If you choose to check your blood pressure at home you’ll get the most exact readings if you monitor your blood pressure before you exercise or at least one hour after exercising.
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