High blood pressure is known in the medical world as hypertension. When your blood pressure becomes elevated, you are at high risk for conditions like coronary heart disease, heart failure and stroke, according to the National Heart Lung and Blood Institute. Exercise can be used as a lifestyle remedy for treating this condition.
Consent
Before you begin an exercise program, make sure to have your doctor's permission. He will evaluate you to make sure you are in good enough physical health to participate. He may also offer suggestions of what you can and cannot do.
Aerobic Training
Aerobic training is performed in a a repetitive motion for an extended period of time. This type of exercise helps control blood pressure, according to Mayoclinic.com. Any type of cardio is effective as long as you work out at a moderate intensity. This is a pace that causes you to breath heavy and start to sweat. Choose something that you enjoy and will stick with, such as walking, running, elliptical training, hiking, biking, swimming or rowing.
Time Frame
To reap the benefits of exercise, make sure to work out long enough. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for weight loss and 30 minutes for disease risk prevention. Make sure to at least reach the 30-minute mark. If you cannot do this all in one session, it is perfectly fine to exercise several times during the day to accumulate your time. You also do not have to do the same exercise throughout the day. For example, go for a brisk walk in the morning, go for a bike ride in the middle of the day and jump rope in the evening.
Weight Training
Weight training has a tendency to raise your blood pressure when you do it, but it can still be beneficial. When you lift weights, you build muscle which increases your resting metabolic rate. If you added even one pound of muscle, you can burn an extra 30 to 50 calories a day, according to the University of Michigan Health System. Instead of lifting heavy weights, choose lighter ones to prevent a drastic spike in your blood pressure. Perform exercises that target all of your major muscle groups like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and leg extensions. Aim for 12 to 15 reps, do three or four sets and work out two or three days a week. Remember to consult with your doctor before training.
Considerations
Before you stat your workouts, make sure to loosen up well with some dynamic stretches. These are performed in motion, and they get your body ready for exercising movements. Alternating toes touches, lateral lunges and leg swings are examples. Also, start your workouts off slowly and gradually increase your pace and intensity.
