In our last post, we discussed how exercise can help you prevent and control high blood pressure. Today, we will show you how to get started with an exercise program.
It is recommended that you start your exercise program by doing 30 minutes of moderately intense physical activity every day. Such activity can be brisk walking, jogging, cycling, or playing sports. If you like, you can divide the 30 minutes into three 10-minute sessions. This is a good option if your busy schedule does not leave you much time for exercise.
Types of Exercise
The types of moderate level exercise that are effective in reducing blood pressure can be divided into two groups, namely, common chores and sporting activities.
Doing common chores may not be a proper form of exercise, but it can nonetheless help reduce blood pressure. Here are examples of chores that can be considered moderate-level physical activities:
- Climbing stairs for 15 minutes
- Gardening for 30 minutes
- Raking leaves for 30 minutes
- Shoveling snow for 15 minutes
- Pushing stroller for 30 minutes, preferably to a distance of 1½ miles
- Washing floors or windows for 45-60 minutes
- Washing and waxing car for 45-60 minutes
It is more likely that you will stick to your exercise program if you engage in activities that you enjoy. Sporting activities are fun, and they offer great health benefits.
- Swimming laps for 20 minutes
- Doing water aerobics for 30 minutes
- Playing basketball for 30 minutes
- Playing volleyball for 45-60 minutes
- Playing touch football for 45 minutes
- Walking for 30 minutes (2 miles)
- Running for 15 minutes (1½ miles)
- Dancing for 30 minutes
- Jumping rope for 15 minutes
Talk to our doctors about high blood pressure and exercise. Together, we can come up with an exercise program that suits your health needs and lifestyle.