What Are Some Other Tips For Helping High Blood Pressure
Beyond exercise, theres a few other things you can do to help maintain a healthy blood pressure.
These include:
- Lose weight. Being overweight is directly associated with high blood pressure, which is one of the many reasons to maintain a healthy weight.
- Eat right. A whole foods diet that doesnt skimp on the fresh fruits, veggies and heart-healthy fats can not only help lower your blood pressure, but it also helps you keep the weight off.
- Go easy on the salt and caffeine Two things commonly found in our diets are salt and caffeine, both of which can raise your blood pressure. Though you dont need to stop using them entirely, moderation is key.
- Quit smoking! OK, do we really need to remind you that, along with all the MANY dangers of smoking, it elevates your blood pressure? Plus, quitting smoking will help you live longer, be more popular and even look better with better skin health.
- Stress not only raises your blood pressure, but it also leads to cravings for salty snacks and weight gain. Try spending time in nature, doing yoga or exercising for healthy stress relief.
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What Are The Best Exercises For High Blood Pressure
When it comes to high blood pressure and exercise, aerobic activity is recommended for lowering blood pressure, but stretching and strength-building exercises are important as well.
Much depends on the condition of the person at the start, but moderate cardiovascular exercise with slow cool downs for someone who has not been sedentary is a good place to start, says Dr. Doroba. She recommends walking and even some more intense aerobic activities such as jogging and swimming.
As for strength training, Dr. Doroba recommends avoiding heavy weights that cause a Valsalva response . A balanced programincluding aerobic exercise, strength training, and stretchingshould be part of everyones program and can help those with hypertension improve their cardiovascular health, she says. Just start where you feel comfortable, perhaps slightly challenged, and progress.
Consider increasing your activity level while doing everyday things you enjoy. Try walking, gardening, or dancing. Start by walking for just a few minutes every other day and increase every few weeks.
Changes In Resting Systolic And Diastolic Blood Pressure With Exercise Training Intervention Of Different Exercise Duration Baseline Resting Bp Values Are Shown In Parenthesis The Changes Were Adjusted For Baseline Bp And Changes In Body Mass And Energy And Salt Intake *1 < 01 V Sedentary Control *2 < 01 V 30 To 60 Min/wk Group
depicts the influence of exercise frequency on the hypotensive effects of regular exercise. The changes were adjusted for baseline BP, and changes in body mass and total caloric and salt intake. There were no obvious relations between exercise frequency per week and the magnitude of BP decreases with exercise training .
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Do I Have High Blood Pressure
Anyone can have high blood pressure. Some medical conditions, such as metabolic syndrome, kidney disease, and thyroid problems, can cause high blood pressure. Some people have a greater chance of having it because of things they can’t change. These are:
- Age. The chance of having high blood pressure increases as you get older, especially isolated systolic hypertension.
- Gender. Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.
- Family history. High blood pressure tends to run in some families.
- Race. African Americans are at increased risk for high blood pressure.
High blood pressure often has no signs or symptoms, but routine checks of your blood pressure will help detect increasing levels. If your blood pressure reading is high at two or more check-ups, the doctor may also ask you to measure your blood pressure at home.
There are important considerations for older adults in deciding whether to start treatment for high blood pressure if it is above 130/80, including other health conditions and overall fitness. Your doctor may work with you to find a blood pressure target that is best for your well-being and may suggest exercise, changes in your diet, and medications.
Building Activity Into Your Day
If the idea of doing exercise isnt for you, being more active in your day-to-day life can make a difference too.
Our lives are much less active than they used to be. More of us have desk jobs, we use cars and public transport to get around, and we have lots of labour-saving devices in our homes.
These simple steps will help you to be more active:
- walk more each day, and dont use the car for short journeys
- take the stairs instead of a lift or escalator
- get off the bus one stop earlier
- if possible, cycle or walk to work
- take the dog out on longer walks
- take a walk during your lunch hour
- think about activities you have enjoyed before, and see if you can take part in them at a local centre
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What If I Have Trouble Standing Or Walking
While exercise such as walking or dancing is best for relieving high blood pressure, not everyone can easily stand or walk, which is where chair exercises come in. Chair-based exercises are simple to perform at home and dont require any special equipment more than a chair with arm rests, though you may be able to work up to adding stretch bands and/or light weights too.
But mostly, chair exercises are simple ways to work your heart while sitting down. For instance, from an upright seated position, push both your hands forward at shoulder height while keeping your wrists extended before returning them to the armrests and repeating. Do this four to five times to start or as many times as you feel comfortable. Rest and repeat.
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How Can I Prevent High Blood Pressure
You can help prevent high blood pressure by having a healthy lifestyle. This means:
If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.
NIH: National Heart, Lung, and Blood Institute
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What To Watch Out For
Exercise can work wonders as a treatment for high blood pressure, but as with any treatment, you need to take some precautions. Sprinting and other intense bursts of exertion arent advisable since this can spike pressure and lead to dizziness, nausea, or even stroke. A 10-minute warm-up and cool-down will also help you avoid dramatic changes in blood pressure, says Dr. Onks. Keep breathing, too! Holding your breath during a long yoga pose or other challenging maneuver can raise pressure. On the flip side, regular, deliberate breathing can help you relax, which is good for blood pressure in general.
Strength Training Helps Too
Lifting very heavy weights is often discouraged if youre hypertensive, since extreme exertion and breath holdingcommon while liftingcan spike your blood pressure. But dont write off strength training all together. Studies show that consistent resistance training benefits blood pressure and builds calorie-burning muscle. Exercise bands, light weights, weight machines , and using your own body weight are all great options. Theres even emerging evidence that dynamic resistance trainingsimply visualizing yourself working against an opposing forcecan knock points off HBP. The take-home: In combo with cardio, aim for two days of strength training weekly.
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How Does Exercise Play A Role In Managing Blood Pressure
Exercise is good for both your physical health and your mental well-being. Getting at least 150 minutes of exercise a week can:
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Lower your risk of heart disease, diabetes, and certain types of cancers
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Help you reduce excess weight or maintain a healthy weight
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Increase your sense of well-being and may help prevent or reduce the intensity of symptoms of anxiety and depression
Whats more, one study found that people getting as little as 30 minutes of exercise a week had reductions in their blood pressure levels. Those who got at least an hour of exercise a week saw the greatest reductions in their blood pressure levels.
Exercise works to lower your blood pressure by making your heart stronger. The stronger your heart is, the easier it is for it to pump blood throughout your body. Because it’s easier to move blood around, there is less force placed on the walls of your arteries, which lowers your blood pressure levels. In addition, exercise improves the health of the blood vessel wall.
What about exercise-induced hypertension?
Exercise will naturally raise your blood pressure acutely. In most cases, that’s okay, and may even be beneficial. However, some people may experience exercise-induced hypertension.
This is when the blood pressure goes dangerously high during exercise and then remains at that level even when resting. This can lead to a state of hypertension that will require medical attention.
Dash Diet And Exercise Works
Over a four-month period, 90 adults with uncontrolled high blood pressure were given weekly dietary advice on how to follow the DASH diet, which stands for Dietary Approaches to Stop Hypertension.
An award-winning eating plan, DASH has a simple premise: Eat more veggies, fruits and low-fat dairy foods limit foods high in saturated fat and limit your intake of sodium to 2,300 milligrams a day â thatâs about 1 teaspoon of table salt.
The DASH meal plan includes four to six servings of vegetables and another four to six servings of fruit three servings of whole-grain products two to four servings of fat-free or low-fat dairy dairy products and several servings each of lean meats and nuts, seeds and legumes each day.
In addition to the coaching and meal plan, the 90 people in the study engaged in intensive, supervised exercise training at a cardiac rehabilitation facility three times a week.
Another 50 people with resistant hypertension sat in on a single session with a health educator and went home with written guidelines on exercise, weight loss and nutritional goals to follow on their own.
The results? People in the guided group reduced their systolic blood pressure by at least 12 points, compared to a reduction of 7 points in the group who had no structured help.
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Keep Yourself At A Healthy Weight
Having overweight or obesity increases your risk for high blood pressure. To determine whether your weight is in a healthy range, doctors often calculate your body mass index . If you know your weight and height, you can calculate your BMI at CDCs Assessing Your Weight website. Doctors sometimes also use waist and hip measurements to assess body fat.
Talk with your health care team about ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity.
Safe Exercising Tips To Lower Blood Pressure
Before starting on any exercise or physical activity to lower your blood pressure, you should ask yourself two questions: What sounds like fun for you? Would you rather exercise alone or in a group? This can help you choose an activity you will actually enjoy so you can stick with it.
There are three types of exercise that can help improve blood pressure: Cardiovascular or aerobic exercise, strength training, and stretching.
If its been a while, you want to start off slowly. Try moderate activity for 30 minutes such as walking, swimming, or biking.
Before performing any exercise or routine, its always important to warm up to get your blood running. This can involve light activity and stretches basically, anything that makes you feel warmer.
Once warmed up, you can get into your activity, be jogging or playing a sport. Ensure you push yourself gradually and dont go overboard all at once.
At the end of your activity or exercise routine, dont forget to cool down. This, too, involves stretching and gradually slowing down your movements, which is particularly important for those with high blood pressure.
Physical activities can range from household chores to sports to gym activities. The key is finding something you like in order to stay motivated. Working out with others, or joining a team, is a great way to stay motivated. You and your buddy can push each other and hold each other accountable for your workouts.
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