Working Out Safely with High Blood Pressure
|
Following are simple and safe tips for improving the health of your heart. Regular aerobic exercise can lower both systolic and diastolic blood pressure by an average of ten points. However, because exercise does make your heart work harder, you need to be careful, especially if you are just starting an exercise regime or if your blood pressure is excessively high. (Greater than 159/99) To exercise safely, follow these tips: |
|
Be Moderate
Use Weights Carefully
Stand Slowly |
Do it Daily
Consistent exercise lowers blood pressure best. Try to work out at least four days a week, daily if possible. For best results, try doing at least 20 minutes each time.
Skip Caffeine
A pre-workout cup of coffee may cause a spike in blood pressure. Avoid caffeine three to four hours before exercising.
Quick Tip: Always warm-up and cool down to help your heat adjust to activity.
When Your Heart Rate Lies
Blood pressure medications can interfere with heart rate, so monitor your intensity with a one to ten perceived exertion scale. With one being resting and ten being sprinting, stay at four to six, where you are breathing a little heavy, but not out of breath.
See also:
Medical ID Jewelry: CRITICAL!
Exercise!
Play to Get Fit
Weight Lifting Helps Women Burn Fat
Exercise!
Benefits of Aerobic Exercise
The Sitting Exercise Manual
Exercise Tips for Seniors
Exercise: The Positive Do!
Weighing in on Exercise Machines
Ten Exercise Myths
