{"id":15634,"date":"2020-04-08T07:00:30","date_gmt":"2020-04-08T05:00:30","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=15634"},"modified":"2022-08-18T14:44:34","modified_gmt":"2022-08-18T12:44:34","slug":"what-exercise-to-do-if-you-have-high-blood-pressure","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/what-exercise-to-do-if-you-have-high-blood-pressure\/","title":{"rendered":"What exercise to do if you have high blood pressure"},"content":{"rendered":"

Regular physical activity results in your heart<\/a>\u00a0being stronger. A heart which is stronger is able to pump more blood with reduced effort. If your heart can work less in order to pump, the force on your arteries decreases so reducing your blood pressure.<\/p>\n

Developing more active routines can lower your systolic blood pressure, which is the top figure in a blood pressure reading, on average by of 4 to 9 millimetres of mercury (mm Hg). That is as good as a number of blood pressure medicines. For some people, getting some physical activity is enough to lessen the requirement for blood pressure medication.<\/p>\n

If your blood pressure<\/a> is at the desired level \u2013 less than 120\/88 mm Hg \u2013 exercise can help keep it from rising as you age. Regular exercise also helps you to maintain a healthy weight, which is another important way to regulate blood pressure.<\/p>\n

However, to keep your blood pressure at a low level, you need to keep exercising. It takes about one-three months for regular exercise to have an effect on your blood pressure. The benefits last just as long as you continue to exercise.<\/p>\n

How much exercise to do<\/strong><\/h2>\n

Flexibility and strengthening exercises \u2013 such as lifting weights \u2013 are an important part of an overall fitness plan. However, it takes aerobic activity to control high blood pressure. And you don\u2019t need to spend hours in the gym every day to benefit. Just adding normal physical activities to your day-to-day routine will assist.<\/p>\n

Any physical activity that increases your heart as well as breathing rates is considered to be aerobic exercise. Examples are:<\/p>\n

    \n
  • Household chose, such as mowing the lawn, raking up leaves or (alternatively) scrubbing the floor,<\/li>\n
  • Active sports such as basketball or tennis<\/li>\n
  • Climbing stairs<\/li>\n
  • Walking<\/li>\n
  • Jogging<\/li>\n
  • Bicycling<\/li>\n
  • Swimming<\/li>\n<\/ul>\n

    The American Heart Association has published the recommendation that you get at least 150 minutes of modest exercise, 75 minutes of intense exercise or a combination of both each week. Aim for a minimum of 30 minutes of aerobic activity for most of the days of the week.<\/p>\n

    If you are not able to set aside that much time at once, remember that shorter bursts of activity also count. It is possible for you to split up your training into three 10-minute session of aerobic exercise. With this routine, you\u2019ll get the same benefit as one 30-minute session.<\/p>\n