Hypertension, or high blood pressure, is a major risk factor for heart disease, heart attack and stroke. Regular exercise is an effective way to prevent (and reduce) high blood pressure. What type of exercise should you be doing, and how often should you do it, to really get the benefits for your blood pressure levels?

Top Exercise Tips for Beating High Blood Pressure

  • If you already have high blood pressure, get the go-ahead from your GP before starting a new fitness programme.
  • Don’t overdo it – be patient with yourself and ease into your routine. You can increase your exercise over time as you get fitter.
  • Cardio exercises (also called aerobic exercises) are best for helping to lower blood pressure.
  • Jogging, swimming, squash, tennis, netball or basketball are all good examples of aerobic exercise.
  • No time to get to the gym today? Household chores like mopping or vacuuming can also give you a good cardio workout.
  • It’s recommended that you do at least 150 minutes of moderate exercise a week (around 30 minutes most days).
  • Maintain a moderate intensity during your exercise, for the best benefits.
  • Weight training exercises can also help to control blood pressure.
  • Try to space out your exercise during the week, rather than trying to squeeze all your activity into the weekend. You need continual regular exercise to beat high blood pressure.

Watch Out for Warning Signs

Don’t be alarmed if your blood pressure increases during exercise. This is a normal change that happens as your heart is pumping harder and faster. It’s temporary, and will drop again once your heart rate returns to normal.

However, it’s important to listen to your body and make sure you’re not doing more harm than good – especially if your blood pressure is already on the high side. If you notice any of these warning signs, stop exercising and seek medical attention;

  • Chest pain or tightness
  • Dizziness or faintness
  • Pain in an arm or your jaw
  • Severe shortness of breath
  • Irregular heartbeat

After one to three months for regular aerobic exercise, you should see a healthy difference in your blood pressure levels. But remember, the benefits will only last if you continue to be active and follow a good exercise routine.

 

Sources

4 Exercise Tips to Lower Blood Pressure. Retrieved from: https://www.healthxchange.sg/high-blood-pressure/living-well-high-blood-pressure/exercise-right-lower-high-blood-pressure