Importance of daily exercise for health
Staying active is key to maintaining a healthy heart and blood vessels, reducing the chances of heart disease and stroke. Exercise helps lower blood pressure. If you’re dealing with high blood pressure, your healthcare provider may recommend increasing your activity level to help lower it.
Additionally, exercise has many other advantages. It enhances bone strength, boosts balance, and promotes flexibility in muscles and joints, which can contribute to staying mobile and self-sufficient as you age.
Additionally, exercise has many other advantages. It enhances bone strength, boosts balance, and promotes flexibility in muscles and joints, which can contribute to staying mobile and self-sufficient as you age.
Exercising with high blood pressure – is it safe?
Yes, it is generally safe for most people with high blood pressure to be more active. Always consult your doctor or nurse before beginning any new physical activity to ensure your safety and well-being.
Physical activity may temporarily increase your blood pressure, but it should return to normal once you stop. If your blood pressure is relatively high, your healthcare provider may suggest lowering it with medication before you begin exercising.
Consult your doctor before starting new activities if your blood pressure is very high to ensure safety and proper guidance.
Regular exercise helps lower blood pressure
Engaging in regular physical activity strengthens the heart, enabling it to pump blood more efficiently. Consequently, this reduces the pressure exerted on the arteries, resulting in lower blood pressure. Measure blood pressure using two numbers: the systolic pressure (top number) and the diastolic pressure (bottom number).
According to the American College of Cardiology and the American Heart Association, a normal blood pressure reading is below 120/80 mm Hg. Increasing your level of physical activity can lead to a decrease in both the systolic and diastolic blood pressure numbers, although the exact extent of this reduction varies. Studies have shown drops ranging from 4 to 12 mm Hg for diastolic pressure and 3 to 6 mm Hg for systolic pressure.
Regular exercise also aids in weight management, which is crucial for controlling blood pressure. Even losing just 5 pounds (about 2.3 kilograms) can have a positive impact on blood pressure if you are overweight. Noticeable blood pressure improvements from consistent exercise typically occur in 1-3 months and are maintained with ongoing activity.
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Which exercises you should do and avoid for lower blood pressure
| Do | Avoid |
|---|---|
| Jogging | Weight lifting |
| Swimming | Skydiving |
| Cycling | Squash |
| Dancing | Competitive sports |
| Brisk walking | HIIT |
| Gardening | Isometric exercise |
| Tennis | Talk to your doctor before starting any of these |
Add activity into your routine
- Increase daily walking and avoid using the car for short distances
- Opt for stairs over elevators or escalators
- Get off the bus one stop earlier
- Consider cycling or walking to work if feasible
- Extend the duration of dog walks
- Utilize lunch breaks for taking walks
- Explore local centers for engaging in previously enjoyed activities.
When to stop?
- If you experience chest, neck, jaw, or arm pain or tightness during exercise, stop and seek medical attention immediately.
- Take dizziness or faintness while exercising seriously and seek medical care.
- Seek immediate medical care if you have severe shortness of breath or an irregular heartbeat during exercise.
Monitor
To effectively detect and control high blood pressure, it is crucial to regularly monitor your blood pressure readings. Make sure to have your blood pressure checked during every health checkup and consider using a home blood pressure monitor. For accurate results, measure your blood pressure at the same time each day.
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