High blood pressure is basically an increase in the amount of blood pumped by the heart. It is a condition in which the force of blood against artery walls is too strong. Over time, high blood pressure can damage the arteries, heart and kidneys and can lead to heart disease and stroke. It is generally defined as a blood pressure reading greater than 140 over 90. Factors such as heredity, obesity, smoking and emotional stress are thought to play a role in why a person has high blood pressure. Physical activity reduces blood pressure. Physical activity also helps you manage your weight, but being active will lower your blood pressure even if you don’t lose weight.
You will need a pedometer, a heart rate monitor or some other “feed back device”. Also good shoes, comfortable clothing, sunscreen, water bottle, a watch, a hat and a good attitude.
Step 1 Walk – walking is cheap and the most efficient use of time and money when trying to lower your blood pressure. Swing your arms as you walk and keep your head up. Be sure your back is straight and your abdomen is flat. Point your toes straight ahead and walk with a long, easy stride that doesn’t strain you.
Step 2 Walk Daily – walk at least 30 minutes a day everyday.
Step 3 Walk Briskly – aim for a 15 minute mile.
Step 4 Pick other activities -jogging, rowing, dancing, swimming, cycling, rollerblading, circuit training are all activities that will give you an aerobic workout. By varying the routine you fend off boredom. If you stick to walking then add some hills or uneven terrain occasionally.
Step 5 Set Goals – set goals for yourself by using your feedback device. For instance, you might want to use a pedometer and increase your steps everyday or try to walk a route a little faster each day or week.
If you get a little perspiration going you’ll know you’ve hit your goal of getting your heart pumping. The key to exercising to lower blood pressure is persistence, variety and pushing yourself. Remember that regular vigorous exercise also helps you lose or maintain your weight, builds strong bones and lowers your risk of diabetes and heart disease.
According to the American Heart Association cardiovascular disease is the leading cause of death in the U.S. Start slowly if you have not been physically active for awhile. Remember that people who do not exercise are more likely to develop high blood pressure than people who do exercise.
