An individual's risk for high blood pressure increases as they grow older. Regular exercise and improved physical fitness can strengthen an individual's heart resulting in better circulation. Improved circulation reduces the amount of pressure placed on an individual's arteries and this, in turn, decreases blood pressure. For some individuals, consistent exercise can be as effective as many common prescription blood pressure medications. Patients with high blood pressure should learn more about how to plan effective workouts and monitor their health.
Step 1
Consult with your doctor regarding your blood pressure and the safest way to begin workouts. According to MayoClinic.com, if your blood pressure is high you may need to start exercising slowly and gradually build up stamina. Typically, you should try to complete 30 minutes of activity at least five times a week.
Step 2
Vary your workouts to include different aerobic activities, such as swimming, cycling and hiking. People often keep more consistent exercise routines when they engage in enjoyable physical activities. Jogging, walking, and even gardening can offer opportunities to get physically active and raise your heart rate.
Step 3
Monitor your blood pressure. Tracking your blood pressure can let you know whether your workouts are reducing your blood pressure. Checking your blood pressure also can help you keep your workouts within a safe range.
Step 4
Limit activities such as weightlifting or running, and take breaks if you feel dizzy or short of breath. Lift lighter weights for more repetitions, rather than stressing the body with heavy loads.
Tips and Warnings
- If you don't have a consistent workout routine you should begin with low-impact activities such as walking. If your blood pressure does not respond to regular exercise, your doctor may suggest using other medical interventions, such as blood pressure medications.
- Always consult with a medical doctor before beginning a new workout routine. If you experience any dizziness or pain in your chest, stop these activities and check your blood pressure. If you experience a drastic spike in blood pressure or any unusual pains or shortness of breath, consult your doctor immediately.
References
- Mayo Clinic: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
- University of Maryland Medical Center: High Blood Pressure: Tips to Stop the Silent Killer
- American Academy of Family Physicians: High Blood Pressure: Things You Can Do To Help Lower Yours
- American Heart Association: Physical Activity and Blood Pressure
- National Institute on Aging: High Blood Pressure
