Control Hypertension with Increased Physical Activity

If unfortunately, hypertension is a part of your life, there are certain measures you can take to keep it at bay, much like that distant relative. One such important measure is increased physical activity which steadily lowers your blood pressure and aids in an effective blood pressure treatment. Any kind of exercise or physical activity is an essential part of a high blood pressure treatment and even helps you manage more than just blood pressure. Right from maintaining an ideal weight to strengthening your heart and lowering your stress levels, regular exercise can help you with all this and more.

If you are generally not a very active person, you can begin gradually by engaging in some form of physical activity for at least 30 minutes. As part of an effective hypertension treatment, it is essential for you to take charge of your activity level with moderately intense activities such as brisk walking, aerobics, dancing, etc.

However, before you break a sweat, literally, you need to understand a few guidelines to ensure you don’t underplay or go overboard with your physical training.

• Get at least two hours and 30 minutes of workout per week. It could include moderately intense activities like brisk walking or jogging.
• You can break up your weekly workout into 30 minutes each day, for five days a week or 45 minutes on alternate days – whatever works for you best. On days that you are pressed for time, shorter exercise sessions can also help.
• Make sure you evenly spread out your workout sessions for the week so you don’t face the heat on a single day.
• Include exercises that test your flexibility and some stretching exercises as well.
• Apart from exercises for your cardiovascular health, include muscle-strengthening activities at least two days in the week.

Again, if you are beginning a new exercise program or have not been active for a while, consult your doctor or healthcare professional beforehand. It is especially important to do so if you have a cardiovascular disease or any other pre-existing or underlying conditions. So, start gradually with a bicycle ride or a walk. Just remember, the health benefits of physical activity or exercise far outweigh its risks.

Considering your pre-existing condition like high blood pressure, you can choose something you like to get those 30 minutes of exercise every day. If you love the outdoors, there’s nothing better than a quick run or a jog amid nature. If you would rather workout indoors, you can buy a machine like a treadmill or an elliptical and rigorously workout with your favourite music playing in the background. You can also choose any of the following activities that have proven to be beneficial to your overall health, when done regularly:

• Brisk walking, stair-climbing, or hiking
• Jogging, running, bicycling, or swimming
• Fitness classes
• Team sports or a dance class

You can take your pick from any of these activities or mix it up! The variety in your workout keeps you motivated and interested much longer. Apart from these cardiovascular activities, you need to include flexibility and strength training such as using weights, yoga, etc. so you can reduce any chances of injury and also maintain a heart-healthy fitness level for years together.
Now that we’ve covered the kind of exercises that you need to be doing to maintain a healthy heart, understanding other aspects of a healthy workout are just as important.

Before beginning your exercise routine it is important to warm up and after getting done with your workout you need to cool down. This is THE most essential part of a healthy workout as it helps your heart move from the resting stage to the activity stage and back. This warm-up and cool-down routine also decreases your risk of soreness or injury.

Pro-tip: A warm-up session should last at least 10 minutes, or longer if you have been inactive for a while or are older.

When it comes to your cool-down session, add relaxing yoga poses to your routine. It will help increase flexibility and avoid a sharp drop in blood pressure and muscle cramps in case you end your exercise too quickly.

Last but definitely not the least, learn breath control and practice it regularly – while exercising and otherwise. Regular deep breathing relaxes you and helps a great degree during your warm-up and cool-down sessions.

As you must have noticed already, physical activity can help a great deal in combating the risks associated with high blood pressure. If done correctly and regularly, any form of exercise can prove to be beneficial in the long run. While healthy adults usually do not need a consultation with a doctor or a healthcare professional, it is advisable to do so for anyone with chronic conditions or any conditions of the heart. This should be done to determine the extent of physical activity one should undertake daily.

This article was a summarization on how increased physical activity can help control hypertension. If you have any more questions, feel free to get in touch with an expert doctor nearest to you. Use our “Find a physician” service to contact a doctor quickly.

Note of caution: This article is for information purpose only. Always consult your doctor in case of any blood pressure or other health-related problems.