According to the American Heart Association (AHA), one in three American adults has high blood pressure, or hypertension, which increases the risk of developing heart disease or having a stroke. From 1995 to 2005, the death rate from high blood pressure increased 25.2 percent, with the actual number of deaths increasing 56.4 percent. Exercising regularly is a powerful weapon in the battle against high blood pressure, and can increase the effectiveness of prescribed medications if you are already being treated for hypertension.
Step 1
Understand that blood pressure refers to the measurement of the force against the walls of the arteries as blood is circulated throughout the body. Every time the heart contracts, blood is "pressed" against the walls of the arteries and measured as systolic blood pressure (the first or top number). When the heart relaxes between beats, the pressure on artery walls drops significantly; this number is measured as diastolic blood pressure (the second or bottom number).
Step 2
Know that normal blood pressure is 120/80 mmHg or less. A blood pressure reading of 120 to 139/80 to 89 is considered pre-hypertension. Stage 1 hypertension is a reading of 140 to 159/90 to 99, and the most severe Stage 2 hypertension is a reading of 160/100 and above. A diagnosis of high blood pressure or hypertension is usually made after three or more consecutive readings are taken of 140/90 mmHg or above. Monitor your blood pressure regularly at home, and both before and after exercise.
Step 3
Keep in mind that high diastolic blood pressure is reported to be a predictor of heart attack and stroke. Regular exercise (30 to 60 minutes at least five days per week), can significantly lower blood pressure. If you are new to exercise after having been sedentary for a few months or years, you'll find that increasing your physical activity can lower diastolic blood pressure as much as nine points within just a few weeks according to the National Institutes of Health. Try keeping a written log of your blood pressure readings to see how your new exercise program is working.
Step 4
You should start a new exercise program slowly, building gradually to the recommended 30- to 60-minute workout. Strap on your walking shoes and pedometer, and if you have heart concerns, a heart rate monitor to keep your heart rate within medically recommended safe ranges. Consider taking a walk or bike ride around the block for 10 to 15 minutes to start. However, even active housework, gardening, window washing or other activities that causes you to break a sweat and your heart rate to elevate constitutes physical activity.
Step 5
Know that cardiovascular exercise is any activity which accelerates your heart rate, ideally for 20 minutes or more. Bike riding, roller skating, walking, and even swimming are important activities to do daily to lower your blood pressure. Pool exercise, such as swimming, water walking or a water aerobics class, are excellent exercises for beginners to fitness. Pool work is gentle on the joints and helps reduce the amount of adrenaline in your body, thus relaxing blood vessels and lowering blood pressure. Most health clubs have cardio equipment, such as treadmills and stationary bicycles, as well as lap pools for swimming. Community public pools or your local YMCA provide inexpensive pool access as well.
Things You'll Need
- Sturdy walking shoes
- Cushioned socks
- Workout attire
- Swimsuit
- Swimcap
- Swim goggles
- Pedometer (optional)
- Heart rate monitor (optional)
