DAR-0219 RevA
If you have high blood pressure, or you want to reduce the risk of getting it, exercise is just what the doctor ordered. Physical activity is a great approach to lowering high blood pressure, and you’ll be surprised to discover how small changes make a big difference.
Regular physical exercise can reduce the chance of getting high blood pressure (hypertension) by 50 percent. It also reduces the chance of stroke by 27 percent, and in some cases, exercise can even reduce the number of medicines you need to control your blood pressure.
How exercise lowers your blood pressure
Exercise helps to lower your blood pressure by keeping your heart and blood vessels in good condition. When your heart is in good shape, it lowers your risk of heart disease and stroke. And the benefits don’t end there. Exercise strengthens your bones and keeps your muscles and joints moving. And regular exercise helps keep your weight in control and can give you more energy and lift your mood.
How much exercise do you need?
The recommended amount of exercise for an adult is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of both. This breaks down to just 30 minutes a day, five times a week.
Moderate activity is exercise that makes you feel warmer and breathe harder.
Examples of moderate activity include:
- Aerobic exercises
- Brisk walking
- Jogging
- Bicycling
- Swimming
- Dancing
- Fitness classes
- Heaving gardening such as mowing the lawn, digging
Is it safe to exercise if you have high blood pressure?
Exercise makes your blood pressure rise for a short time. For most people with hypertension, this is nothing to worry about, and when you stop the activity, your blood pressure should quickly return to normal.
The majority of people with high blood pressure should be able to be more active quite safely. But it’s a good idea to speak to your doctor or nurse before you start any new physical activity.
Depending on how high your blood pressure is, your doctor may prefer to lower it with medicines before you start exercising. If it’s very high, avoid any new activity without talking to your doctor first.
Monitor your progress
The best way to know if your exercise regime is helping is to check your blood pressure regularly at home using a Dario blood pressure monitoring system, as well as regular checks when you visit your doctor. When monitoring your blood pressure at home, you’ll get the most accurate results if you check before exercising. If you want to check your blood pressure after exercise, wait at least 30 minutes after your exercise session has finished.
References
- http://www.bloodpressureuk.org/ your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity/
- https://www.heart.org/en/ health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure
- https://www.mayoclinic.org/ diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
- https://www.exerciseismedicine.org/ assets/page_documents/EIM Rx series_Exercising with High Blood Pressure_2.pdf