Exercise, Physical Activity, and Blood Pressure
Physical inactivity has been related to high blood pressure; therefore, increasing your physical activity will help you lower your blood pressure.
If you have high blood pressure or wish to prevent it, it's never too late to start. There is lots of help available, and you don't even need to go to the gym.
How does physical activity aid in blood pressure reduction?
Being healthy and active reduces hypertension by maintaining your heart and blood vessels in good shape, minimizing your risk of heart attack and stroke. If you have high blood pressure, your doctor or nurse would probably tell you to get more active in order to lower it.
It also has a slew of other perks. Exercise strengthens the bones and improves balance. It keeps your muscles and joints working, allowing you to remain active and independent into old age.
It can give you more energy, make you happier, and even improve your cognitive function.
Is it safe to exercise if you have high blood pressure?
The majority of people answer in the affirmative. If you have high blood pressure, you should be able to be more active. To be safe, talk to your doctor or a nurse before starting any new physical activity.
Physical activity momentarily elevates blood pressure. For the most part, this isn't a cause for concern, and once the activity is discontinued, things should rapidly return to normal.
If your blood pressure is rather high, your doctor or nurse may suggest that you take blood pressure drugs before starting to exercise. If it is exceptionally high, do not start any new activities without first visiting your doctor.
Use the table below to see if it is safe to exercise, but ask your doctor or nurse about what is best for you.
What is the best exercise for high blood pressure?
Different sorts of exercise and activities have different effects on your body. Focus on aerobic exercises if you have high blood pressure because they are the most beneficial to your heart and blood vessels; however, avoid activities that place too much strain on your heart.
Aerobic exercise is advantageous
Aerobic workouts are motions that are rhythmic and repetitive and that work your heart, lungs, blood vessels, and muscles. They make use of big muscular groups in your body, such as those in your legs, shoulders, and arms. Walking, jogging, swimming, dancing, and heavy gardening, such as digging, are examples of aerobic activities.
Exercises to help you avoid
Other forms of exercise are less useful. Sprinting and weightlifting, for example, are both high-intensity, short-duration workouts. They swiftly boost your blood pressure and strain your heart and blood vessels.
Some extreme sports, such as scuba diving or parachuting, might be dangerous if you have uncontrolled blood pressure. You will need a medical certificate from your doctor to begin or continue doing them.
How much physical activity is recommended?
According to the government, every adult should be moderately active for 30 minutes, five times a week.
Moderate exertion makes you feel hotter and causes you to breathe more heavily, but you should still be able to converse without panting between words.
How to Increase Physical Activity
Some people struggle to find the time to be active, while others struggle to stay active for more than 30 minutes. Continue to go forward, and realize that even a small bit can make a tremendous difference. To get started, simply do what you can and follow these rules.
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Begin slowly
Set yourself simple but cumulative goals. To begin, divide your 30 minutes into two 15-minute sessions or three 10-minute sessions. This will assist you in gaining strength and adapting to your new activity. Gradually advance to the full 30 minutes over a few weeks.
Look for a training buddy
If the thought of being active bores you, enlist the assistance of others. Inquire with family and friends, as well as a coworker. When done with others, exercise may be a lot more pleasurable.
Find an activity you enjoy
The most essential thing is to enjoy yourself while doing it. If exercise feels like a punishment, you're more likely to give up. When you find something you enjoy doing, you will quickly notice the rewards and are more inclined to remain with it.
Make goals that are unrelated to your body
Working for a goal that is relevant to you can keep you motivated while also keeping you fitter. Running a mile or competing, for example, is unimportant as long as it keeps you motivated.
Look into what's nearby
There are several ways to get active, including martial arts, dancing, yoga, and pilates courses, as well as more mainstream sports, which are available in sports centers, town halls, and leisure centers. Your doctor or nurse may also know about recreation centers, walking paths, and fitness programs in the area.
Find anything inside your budget
Exercising does not have to be costly or involve paying a gym membership; there are numerous free workout apps and online videos accessible, you may work out in your garden or park, or hunt for free local groups or classes in your region.
Making physical activity a part of your regular routine
If the concept of 'exercising' does not appeal to you, being more active in your daily life can be beneficial.
Our lifestyles are significantly less active than they were previously. We work more at home, drive and take public transportation, and have several labor-saving devices.
These basic steps will help you become more active:
• Walk more every day and avoid driving short distances.
• Instead of taking the elevator or escalator, take the steps.
• Get off the bus one stop earlier;
• cycle or walk to work whenever possible.
• go on long walks with the dog
• Take a walk during your lunch break.
• Think about prior activities you enjoyed and check if you can engage in them at a nearby center.