Making exercise a habit can help lower your blood pressure. It also gives you more energy, and it\u2019s a great way to ease stress and feel better.
Check in with your doctor first if you\u2019re not already active now. They\u2019ll make sure you\u2019re ready for exercise. Since an active lifestyle is good for your blood pressure, your doctor will likely be all for it.
You don\u2019t need to go to a gym. You just need to be active enough that you are breathing harder and making your heart beat a little faster. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing yard work.
There are three basic types of exercise:
Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.
Strength training builds strong muscles that help you burn more calories throughout the day. It\u2019s also good for your joints and bones.
Stretching makes you more flexible, helps you move better, and helps prevent injury.
How Often Should You Exercise?
Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you\u2019re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.
If you\u2019re not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, that\u2019s absolutely fine.
First, warm up. A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.
Next, step up the intensity. Don\u2019t overdo it — you should still be able to talk to someone while you\u2019re exercising. But if you\u2019re able to sing, step it up a bit to make sure you\u2019re getting the most out of your exercise.
Lastly, cool down. When you\u2019re done exercising, don\u2019t stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure.
3 Ways to Stick With Exercise
Make it fun! You\u2019ll be more likely to stick with it.
Schedule exercise into your daily routine. Plan when you\u2019re going to exercise and put it on your calendar.
Find an exercise \u201cbuddy.\u201d This will help you stay motivated and enjoy it more.
Is It Safe?
Being active is one of the best things you can do for your blood pressure. Ask your doctor if there are any limits on what you can try.
When you exercise, notice how your body feels. It may take a while before your body gets used to it. That\u2019s normal.
It\u2019s also normal to breathe harder and to sweat, and for your heart to beat faster, when you\u2019re doing aerobic exercise.
But if you\u2019re feeling very short of breath, or if you feel like your heart is beating too fast or irregularly, slow down or rest.
Stop exercising if you feel chest pain, weakness, dizziness, lightheadedness, or pressure or pain in your neck, arm, jaw, or shoulder.
Call your doctor or seek emergency treatment immediately if these symptoms do not go away quickly, or if it happens again.
Written by WebMD Editorial Contributors Medically Reviewed by Kumar Shital, DO<\/p>\n","protected":false},"excerpt":{"rendered":"
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