Physical inactivity has been linked to high blood pressure, so increasing your physical activity will help you lower your blood pressure.
If you have high blood pressure or want to prevent it, it’s never too late to start. There is plenty of help available, and you don’t even need to go to the gym.
How does physical activity aid in blood pressure reduction?
Being fit and active reduces hypertension by keeping your heart and blood vessels in good shape, lowering your risk of heart attack and stroke. If you have high blood pressure, your doctor or nurse will probably tell you to get more active in order to lower it.
It also has a slew of other advantages. Exercise strengthens the bones and improves balance. It keeps your muscles and joints moving, allowing you to remain active and independent in old age.
It can give you more energy, make you happier, and even improve your cognitive function.
Is it safe to exercise if you have high blood pressure?
The majority of people answer in the affirmative. If you have high blood pressure, you should be able to be more active. To be safe, talk to your doctor or a nurse before starting any new physical activity.
Physical activity temporarily elevates blood pressure. For the most part, this isn’t a cause for concern, and once the activity is stopped, things should quickly return to normal.
If your blood pressure is relatively high, your doctor or nurse may advise you to take blood pressure medications before starting to exercise. If it is extremely high, do not start any new activities without first consulting your doctor.
Use the table below to see if it is safe to exercise, but consult your doctor or nurse about what is best for you.
What is the best exercise for high blood pressure?
Different types of exercise and activity have different effects on your body. Focus on aerobic activities if you have high blood pressure because they are the most beneficial to your heart and blood vessels, but avoid activities that put too much strain on your heart.
Aerobic exercise is advantageous
Aerobic exercises are movements that are rhythmic and repetitive and work your heart, lungs, blood vessels, and muscles. They make use of large muscle groups in your body, such as those in your legs, shoulders, and arms. Walking, jogging, swimming, dancing, and heavy gardening, such as digging, are examples of aerobic activities.
Exercises to help you avoid
Other forms of exercise are less beneficial. Sprinting and weightlifting, for example, are both high-intensity, short-duration exercises. They quickly raise your blood pressure and strain your heart and blood vessels.
Some extreme sports, such as scuba diving or parachuting, can be dangerous if you have uncontrolled blood pressure. You will need a medical certificate from your doctor to begin or continue doing them.
How much physical activity is recommended?
According to the government, every adult should be moderately active for 30 minutes five times per week.
The moderate activity makes you feel hotter and causes you to breathe more heavily, but you should still be able to talk without panting between words.
How to Increase Physical Activity
Some people struggle to find the time to be active, while others struggle to stay active for more than 30 minutes. Continue to move forward, and remember that even a small amount can make a big difference. To get started, simply do what you can and follow these guidelines.
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Begin slowly
Set yourself small but cumulative goals. Divide your 30 minutes into two 15-minute sessions or three 10-minute sessions to begin. This will assist you in gaining strength and adapting to your new activity. Gradually increase to the full 30 minutes over a few weeks.
Look for a training partner
If the thought of being active bores you, enlist the assistance of others. Inquire with family and friends, as well as a coworker. When done with others, exercise can be a lot more enjoyable.
The most important thing is to enjoy yourself while doing it. If exercise feels like a punishment, you’re more likely to give up. When you find something you enjoy doing, you will quickly see the benefits and are more likely to stick with it.
Make goals that are unrelated to your body
Working towards a goal that is meaningful to you can keep you motivated while also making you fitter. Running a mile or competing, for example, is unimportant as long as it keeps you motivated.
Look into what’s nearby
There are numerous ways to get active, including martial arts, dance, yoga, and pilates classes, as well as more mainstream sports, which are available in sports centres, town halls, and leisure centres. Your doctor or nurse may also be aware of nearby amenities such as recreation centres, walking paths, and fitness programmes.
Find something within your budget
Exercising does not have to be costly or involve paying gym fees; there are numerous free exercise apps and online videos available, you can work out in your garden or park, or look for free local groups or classes in your area.
Making physical activity a part of your daily routine
If the concept of ‘exercising’ does not appeal to you, being more active in your daily life can be beneficial.
Our lives are far less active than they were previously. We work more at home, drive and take public transportation, and have many labour-saving devices.
These simple steps will help you become more active:
- Walk more every day and avoid driving short distances.
- Instead of taking the lift or escalator, take the stairs.
- Get off the bus one stop earlier.
- Cycle or walk to work whenever possible.
- go for long walks with the dog
- Take a walk during your lunch break.
- Think about previous activities you enjoyed and see if you can participate in them at a nearby centre.