![]() ![]() “Don't try to conquer the world the first time out,” Bryant says. Start slowly, and stay within your guidelines.īe patient with yourself as you shift into exercise. The main ingredient for success: being consistent. They can let you know what, if anything, is off-limits, and whether your medications might affect your workout.įor example, Beckerman says, beta-blockers are sometimes used to treat hypertension, but they can also lower your heart rate and affect your stamina. Talk to your doctors before beginning any new exercise program. If you have high blood pressure readings to begin with, it makes sense to avoid activities that cause big increases in blood pressure. Here's why: Blood pressure naturally goes up while you're exercising, but holding your breath and doing more intense resistance training tend to raise blood pressure even further, Beckerman says. “Always use lower resistances and higher repetitions, and always exhale on muscle exertion,” Bryant says. Learn from a pro what you need to do, and don't hold your breath. Strength training can be good for your blood pressure, too. Pick a bunch of things that will keep you interested. “It’s easier to remember and less math to do.” The PayoffĪerobic exercise could shave five points off your systolic blood pressure (the first, or top, number in your blood pressure reading), and three points off your diastolic blood pressure (the second, or bottom, number).Īctivities such as walking, swimming, cycling, and low-impact aerobics should be the core of your exercise program.īut you'll get the payoff doing anything that makes your heart beat a bit faster, whether you're hiking with your dog, walking on a treadmill, going out dancing next weekend, taking a Zumba class. “I personally recommend 30 minutes every day, “he says. Oregon cardiologist James Beckerman says do what makes sense to you and what you can work into your schedule. The American Heart Association and American Council on Exercise recommend at least 150 minutes a week of exercise. “People with lower levels of fitness should start with shorter durations and gradually increase the time,” says Cedric Bryant, PhD, chief science officer at the American Council on Exercise. Try to add more time gradually until you reach 30 to 60 minutes a day, 3 to 5 days a week. Add 5-minute increments every 2 to 4 weeks. If you’re a beginner, start with 10 to 15 minutes. Getting started may be simpler than you think. Chances are, you'll find something that will help you get your blood pressure down and may even become your new favorite hobby. If you're new to exercise, you have a lot of options, whether it's hiking with your family, swimming at a local pool, joining a club sports team, trying yoga, or signing up for sessions with a personal trainer. It's also about moving more and committing to a more active life. ![]() Keeping your blood pressure in check isn't just about cutting back on salt. ![]()
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