It is not too late for you to start exercising to prevent or control high blood pressure. Many times the people who get the most out of exercise are the ones who were not exercising before developing high blood pressure. According to the MayoClinic.com website, exercising for at least 30 minutes most days of the week will help lower your blood pressure, but you've got to be persistent: It can take up to three months to see results.
Exercise
According to the Department of Health and Human Services, exercise is physical activity performed with the primary purpose of improving or maintaining physical fitness, physical performance or health. Regular exercise helps keep arteries strong, which reduces strain on your heart and ensures blood flow and normal blood pressure. Exercise is the medicine your body needs. The more often you take your "dose" of daily exercise, the better off you will be.
Blood Pressure
The National Institutes of Health states that blood pressure is the force applied to the walls of the arteries as the heart pumps blood through your body. Your blood pressure is measured by the force and amount of blood your heart is pumping, and the flexibility and size of your arteries. Your blood pressure changes constantly, depending on your activity, diet, temperature, emotions, posture, physical state and use of medications.
Moderate Exercise
Moderate physical exercise is when your activity is enough to raise your heart rate, work up a slight sweat, and get you slightly out of breath. You can start by exercising 30 minutes a day, four or five times a week. You can include walking, jogging, bicycling or swimming in your routines, as well as various kinds of exercise classes.
Maximum Heart Rate
When you are exercising, you should be aware of your maximum heart rate. This is the fastest rate at which your heart will beat in 1 minute. You can find your maximum heart rate by subtracting your age from 220. This gives you the number of beats per minute that you should never go above during exercise.
Considerations
When you are starting any new exercise, make sure you warm up and build intensity gradually. Contact your doctor if you would like more frequent blood pressure readings to monitor your progress. Stop exercising and seek medical attention if you experience chest pain, dramatic fatigue, acute shortness of breath, dizziness or other similar symptoms.
