Exercise Routine: Right Choice Of Exercise Type Is Important For Individuals With Hypertension

Regardless of your blood pressure measurements, walking is one exercise that can suit anyone. A regular routine of walking is more promising in lowering your blood pressure levels in the long run than performing intense exercises like running.

Initially, start walking at a pace that suits your body. As your fitness level increases, gradually increase your pace as well as distance. An effective program for blood pressure reduction should start with a couple of days per week increasing to five days a week having a combination of walking, light stretches, bicycling, stair stepper, rowing, breathing exercises etc depending upon one’s interests. It is a good practice to record your blood pressure after exercises.

Recent studies show that light aerobic exercises can reduce systolic blood pressure by an average of 11 points and diastolic by 9 points which is enough to bring a slightly elevated blood pressure to the normal range.

Before starting any exercise (whether aerobic or resistance training) routine, remember to:

• Inform your trainer about any medications you are undergoing as some of the drugs can alter blood pressure response to exercise
• Have a proper warm up session so that there are less chances of a sharp and sudden rise in blood pressure
• Have a proper cool down after the exercises to come to the pre-exercise condition thus preventing dizziness, fainting etc
• Do not hold your breath while exercising, especially during resistance training, as it may cause a steep rise in blood pressure
• Opt for moderate exercises and progress very gradually depending upon how your body responds to a particular exercise

A word Of Caution

Although exercise for people with slightly or moderately elevated resting blood pressure levels is quite safe, it is advisable to talk to your doctor about any specific precautions required in your exercise routine. Depending upon your blood pressure levels, your doctor may want to supplement your medication with appropriate medicines and diet changes.

Since exercise may increase blood pressure temporarily, your doctor may even decide to lower the blood pressure with drugs first before starting your physical activity. The doctor may also help in planning the type of exercises that suit you the best. Ensure that you do schedule regular health check-ups. This will not only help your doctor to monitor your health but also to modify your diet and medication accordingly.

Many people don’t realize that they have hypertension until something major happens. It is important to get blood pressure levels checked regularly if one is overweight, obese, have low or no physical activity and suffers from high stress levels. It is also important to monitor blood pressure for those who have higher than normal overall sodium intake or take regularly some medications. The use of certain drugs may result in increasing the overall blood pressure. If left unchecked, blood pressure may get out of control and may lead to heart diseases and strokes.

See Also: Aerobic Exercise Lowers Blood Pressure In Hypertension Sufferers

Apart from that, it is better to pick appropriate moderate activities that you enjoy doing. You may want to make a schedule of different activities on different days of the week. Stick to the exercise routine. The changes in blood pressure do not come immediately - it may take a couple of months for blood pressure levels to decrease. In the meantime, you still can enjoy having a fitter and healthier lifestyle.