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Exercise benefits blood pressure levels because it helps reverse hypertension. All types of exercise have a positive effect on blood pressure, and studies show that you don’t have to overdo it to get results. So if you have been told you have high blood pressure, your doctor will probably recommend a combination of lifestyle changes. One of which will be exercise.
Aerobic exercise includes activities such as running, bike riding, or swimming. It’s any exercise that gets your heart rate up.
Your blood pressure numbers could drop anywhere from 6 to 10 mm Hg if you have hypertension. Those who already have healthy blood pressure numbers won’t see much change with added exercise, but it’s keeping problems at bay.
Your age might determine how helpful exercise is too. The older you are, the lower the chance that exercise will lower your systolic blood pressure. But both blood pressure numbers matter, so make sure you’re developing a good lifelong habit.
Is Exercise Dangerous When You Have High Blood Pressure?
If you’re worried about the common spike of blood pressure during exercise, then ask your doctor to ensure its safety. Usually there’s a normal level of increase and something considered abnormal, which could point to more deadly artery disease.
When you have high blood pressure, it’s important to understand the relationship between exercise and blood pressure. For many people exercise is a wonderful way to help lower blood pressure, but it’s not safe for everyone. In general, exercise is good for you as it helps to strengthen your heart and improve your circulation. It also helps you to maintain a healthy weight and to feel stronger and have more energy.
Those with definite hypertension already might be advised to take it easy, gradually increasing intensity as they get stronger. There are things you can do that could make things worse when it comes to exercise, such as over-exerting yourself. There’s no need to overdo it when moderate exercise works just as well, if not better. Make sure you use a heart monitor to see how your body is handling it.
Your doctor may have specific instructions about your exercise, depending on the overall state of your health as well as the medication that you’re on, and obviously, stop exercising if you experience chest pain, dizziness, or other severe symptoms that are cause for alarm.
- If your blood pressure is very high, you may need to take it easy with your fitness routine. Go over your specific plans with your doctor and get suggestions.
- You’ll want to start slow for several reasons. First, you don’t want to overexert yourself and at the same time put too much stress on your heart.
Add The Benefits of Exercise to Lower Your Blood Pressure Levels
Barring any specific limitations on your exercise from your doctor, there are ways you can add it to your routine each day to help improve your blood pressure readings. You want to get your doctor’s opinion on how much exercise you can do.
- Make sure you also find out which types of exercise he or she recommends, if there are any activities you need to steer clear of, and how your medications (if any) will react to your new schedule.
- You want to add a stretching, warm up and strengthening element to your workouts for overall health and injury prevention, but for blood pressure, aerobic activity is what will benefit you most.
- Aside from those previously mentioned, you can also use a jump rope, go rollerblading, or invest in a rowing machine. Any activity that gets your heart pumping and allows your body to maximize its use of oxygen will help your hypertension.
- If it’s difficult for you to get started, then try beginning with 30 minutes of exercise, every other day. Then work up to a daily schedule, adding more time as you feel stronger and your readings improve.
How to Keep Exercising For Life
Very few people jump for joy when the word “exercise” is mentioned. It’s usually seen as a chore rather than a benefit. But if you know that exercise benefits blood pressure levels, then why not choose activities that you enjoy? It can change the game for you and help reduce your high levels.
If you overdo it in the first few days , you are more likely to give up. You may feel sore, exhausted and drained if you’ve done too much. Instead, start slow and gradually build up more endurance so you can stick with it.
Aerobic exercise doesn’t mean you have to walk on a treadmill day after day. You can join groups and think outside the box to participate in activities that you look forward to, rather than dread. In addition, you want fitness to be a lifetime goal. It doesn’t have to happen overnight.
Listen To Your Body
When exercising, make sure you pay attention to your body. You should be able to carry on a conversation when exercising. If you feel short of breath or unable to talk, slow down. You should also pay attention to chest pain – if you feel it, it’s time to stop and call your healthcare provider.
- The simplest exercise for most people is walking.
- Walking allows you to get your heart pumping without overexerting yourself.
- Start slow and build up your distance and speed.
- For some people just walking around the block is a challenge.
Eventually you’ll be able to walk miles. It just takes time to build up and improve your physical fitness. With walking, all you need is a comfortable pair of shoes and somewhere to walk!
So get started…start where you are. Walk as fast as you can and don’t try to compete with others. Remember that exercise and blood pressure go hand in hand and if you can be consistent, you’ll see exercise benefits your blood pressure levels.