Sample Exercise for Hypertension

Aerobic Exercise for Hypertension

For most people, when they become more physically active, they lower their blood pressure an average of ten mm Hg, or millimeters of mercury. To many, this amount may mean the difference between needing to take a blood pressure medication or not. The type of exercise that is needed to reduce hypertension is aerobic exercise.

Aerobic exercise is actually the easiest type of exercise and the most beneficial to your health. In addition to lowering blood pressure, it strengthens your lungs and heart, helps the immune system and maintains healthy body cells. Aerobic exercise also helps to control or prevent many diseases.

Aerobic exercise is any physical activity that increases both your heart and breathing rates. The activity should require effort on your part and should be done 3-5 times a week for 30 minutes. An activity or exercise that is aerobic allows your body to supply and replenish the oxygen used by the muscles that you are using.

Aerobic Exercises for Hypertension

Aerobic exercise can be accomplished in many different ways. Several excellent methods include:

• Walking
• Biking
• Swimming
• Jogging
• Aerobic type dancing - jazzercise
• Rollerblading

There are also many types of exercise equipment that can be used for aerobic exercise. This type of equipment comes in many different price ranges.

• Treadmills
• Stationary bikes
• Stair steppers
• Rowing machines
• Elliptical machines

A Sample Exercise for Hypertension

It is important to always begin your exercise session with a warm up that lasts from five to ten minutes. Your warm is important for loosen your muscles and prepare your body and mind for the exercise session. Your warm up could be a slower version of your actual exercise activity, for example walk before you jog. Your warm up also needs to include stretching. A general guide is to spend half of your warm up time on each activity.

Do your choice of aerobic activity for about thirty minutes. It is important to maintain the intensity of the activity throughout the session.

Your cool down time begins as you slowly decrease the intensity of the aerobic activity. Then spend the last five minutes repeating your stretches as you finish your cool down period.

The Benefits of Aerobic Exercise

In addition to lowering high blood pressure, other benefits of exercising include:

• Strengthening the heart and cardiovascular system
• Improving overall circulation in your body
• Helping your body to use its oxygen better
• Increasing your energy level
• Improving muscle tone
• Improving joint flexibility
• Increasing endurance and stamina
• Improving balance
• Reducing body fat
• Lowering weight
• Strengthening bones
• Reducing stress and tension
• Reducing depression
• Improving sleep
• Boosting self esteem and self image

When to Check With Your Doctor

Before starting any exercise program it is a good idea to check with your doctor to make sure the exercise program is right for you. This is especially important if there are any existing medical conditions or you fall into certain groups that are at higher risk. Check with your doctor if:

• You are obese or overweight
• You smoke
• You have any chronic health condition
• You have experienced a heart attack or have a heart condition
• There is a family history of problems that are heart related before the age of fifty-five
• You experience chest pain with exertion
• You experience dizziness with any exertion
• You are male aged forty or over
• You are female age fifty or over
• If you take prescription medication
• You do not know the status of your health

Final Thoughts

Exercise is a key to good overall health. If you suffer from high blood pressure, the sample exercise for hypertension should be a guide to beginning a healthy exercise program. With regular aerobic exercise, you can reduce your blood pressure but it is also important to maintain a healthy diet and lifestyle for optimum health.