Staying active and exercising regularly can do wonders for your blood pressure. If you have high blood pressure and have trouble controlling it, don’t worry because you are not alone.
Living with stress or engaging in unhealthy eating habits can cause blood pressure to spike. The good news is that there are many ways for you to lower your blood pressure, and exercise is one of them.
Helpful Tips for Exercising With High Blood Pressure
Making an appointment with your doctor is the first step in designing the right workout plan to incorporate in your schedule. Once you get the green light, there’s nothing stopping you from doing your favorite exercises and keeping your blood pressure under control.
Tip No. 1: Start slow and at your own pace
Start with moderate exercise at least 30 minutes a day and for five times a week. Engage in activities such as brisk walking, a light jog or cycling to get your heart pumping at a moderate level.
It’s perfectly fine to start slow and then gradually increase the intensity of your workout.
Tip No. 2: Warm-ups and cooldowns
It is important to warm up with a few stretches and maybe some jogging to get your heart rate up. After you finish your exercise, keep moving to slow down at a gradual pace. Make sure you don’t stop your workout immediately.
When you have high blood pressure, you don’t have to overdo it and have any sudden changes in your heart rate.
Tip No. 3: Cardio is good
Engaging in cardio is one of the best exercises to reduce stress, strengthen your heart and lower your blood pressure. Sign up for sports such as basketball, tennis or even swimming to gain maximum benefits from your workout.
While your blood pressure may rise during aerobic exercise, this is completely normal and will only be temporary.
Tip No. 4: Pick up some weights
Not only does strength training help you burn fat and blast calories, this type of exercise is also extremely helpful in reducing your blood pressure and kickstarting your metabolism.
Dumbbell and kettlebell workouts are easy to do yet extremely effective for your overall health and well-being.
Tip No. 5: Shorten your workouts if you need to
If you don’t have time to fit in an hour or 30 minutes of exercise into your day, shorten them! Avoid skipping your exercise completely as staying active is key to controlling your blood pressure.
Instead of a 30-minute moderate workout, up your intensity a little to engage in a short workout of 10 to 20 minutes to get your heart pumping and keep your blood pressure under control.
Tip No. 6: Always listen to your body
Your body will always give you important signals as to when you can keep going or when you need to stop. Always make sure you listen to your body and notice how your body is adapting to your workout.
Don’t overdo it and if at any point you feel shortness of breath, chest pain or dizziness, stop exercising immediately and rest. If these conditions continue, make sure to seek medical help immediately.
Tip No. 7: Encourage your friends
Get your friends to work out with you! Not only will this keep you motivated, but you will also help out your friends or neighbors to stay fit and active.
Having a workout buddy has shown to be a helpful way to keep you motivated especially when you don’t feel like exercising. Staying fit with your friends also encourages social interaction and bonding among your peers.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Exercise Tips for Those With High Blood Pressure. (n.d.). Retrieved from https://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips#1
Living Well. (n.d.). Retrieved from https://www.healthxchange.sg/high-blood-pressure/living-well-high-blood-pressure/exercise-right-lower-high-blood-pressure
