Credit: © nd3000 / Fotolia

Credit: © nd3000 / Fotolia

Tips for exercising safely with high blood pressure

We are giving you some important tips for exercising safely with high blood pressure, so you can stay in shape with peace of mind.

An increase in blood pressure during exercise is normal, but sometimes it can backfire. Johns Hopkins Medicine explains:

Normally during exercise, blood pressure increases to push the flow of oxygen-rich blood throughout the body.  However, in some individuals, the response to exercise is exaggerated.  Instead of reaching a systolic (upper number) blood pressure of around 200 mmHg at maximal exercise, they spike at 250 mmHg or higher.

If you have high blood pressure, you may be a little wary of exercise. The good news is if you follow some guidelines, it is possible to exercise safely.

Actually, exercising the right way can even lower your blood pressure!

One of the best benefits of exercise is that it gives you more energy. It can also help reduce stress.

Before you start an exercise routine, make sure you talk to your health practitioner or physician to make sure that an active lifestyle is right for you. Since being active is so great for your health, they will probably say yes!

What are the best types of exercise for you?

(Via WebMD)

Cardiovascular and aerobic exercise: These types of exercise are great for your heart and can help lower your blood pressure. Examples are walking, jogging, running, jump rope, bicycling, swimming, and similar activities that get you moving.

Strength training: Building muscles can help your body burn fat and will give you more energy throughout the day. Talk to your doctor before doing intense exercise like strength training.

Stretching: This makes you more flexible and helps prevent injury. It is important to stretch before exercising. Yoga is a great stretching option as well.

How should you exercise?

Go for moderate exercise, like a 30 minute brisk walk about 5 days a week. Jogging for about 20 minutes gives you great benefits too, but try this 3-4 days instead of 5 days.

If you do not currently exercise, it is a good idea to slowly ramp up activity.

Remember to stretch and warm up before any exercise.

Once you start getting in better shape, you can ramp up the intensity a bit. Make sure you don’t overexert yourself though.

When you are getting ready to finish your exercise routine, do not stop suddenly. This is very important, especially for those with high blood pressure.

Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.

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REFERENCES:
1. “Exercise Tips for Those With High Blood Pressure.” WebMD. WebMD, n.d. Web. 27 Apr. 2017.
2. ““Exercise Hypertension” Occurs When Cells Can’t “Relax,” Hopkins Researchers Find.” Johns Hopkins Medicine. Johns Hopkins Medicine, 25 Feb. 2013. Web. 27 Apr. 2017.

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