You may be able to prevent and treat hypertension by increasing your level of physical activity. More commonly referred to as high blood pressure, this condition places an abnormal amount of stress on your heart and arterial walls, which can lead to coronary artery disease, heart failure, heart attack and stroke. Before starting any type of exercise program, however, talk to your doctor. Medical professionals can help you determine what type of exercise is best for you.
Aerobic Activity
Aerobic exercise is the most important facet of any workout for hypertension. When you take part in cardiovascular activity, it actually makes your heart much stronger. With the added strength, it takes less effort for your heart to pump blood through the body, which decreases the force placed on the arteries and reduces your blood pressure. Almost any activity that increases your heart can be beneficial, including walking, jogging, biking, swimming, climbing stairs and taking part in a competitive sport, such as tennis, racquetball, basketball or soccer.
Frequency
The American Heart Association recommends getting at least 150 cumulative minutes of physical activity each week to improve your blood pressure. Make sure that each session lasts a minimum of 10 minutes, but aim toward 30 minutes to get the most out of your chosen activity.
Intensity
Work out at a moderate intensity level. To gauge this intensity, use your heart rate. If you're relatively new to exercise, a good target heart rate is 50 percent of your maximum heart rate. As your fitness level improves, however, increase your intensity level to gradually build up to a target heart rate of 85 percent of your maximum heart rate. Determine your maximum heart rate by subtracting your age from 220; for example, at 50, your maximum heart rate is 170 beats per minute, so your target heart rate range is between 85 and 144 beats per minute, depending on your fitness level. Periodically check your pulse throughout your workout for 10 seconds, then multiply this number by six to arrive at your beats per minute.
Other Activities
Besides aerobic exercise, do strength training, such as lifting weights or using resistance bands, at least two days a week. Also work on your flexibility with some daily stretches, especially prior to aerobic exercise.
References
- National Heart, Lung and Blood Institute: High Blood Pressure
- American Academy of Family Physicians: High Blood Pressure -- Things You Can Do to Help Lower Yours
- American Heart Association: Prevent and Treat High Blood Pressure
- Mayo Clinic; Exercise -- A Drug-Free Approach to Lowering High Blood Pressure; Aug. 5, 2010
