Types of Exercise and High Blood Pressure
The following paragraphs contain examples of moderate-level physical exercises that a person with
high blood pressure can incorporate into his or her daily routine. They are divided into two groups:
- Common chores
- Sporting activities.
Common Chores
Many people don't think of the common chores they do as "exercise," but such physical activity can help
lower blood pressure. The following chores involve moderate-level physical exercise:
- Pushing a stroller 1½ miles in 30 minutes
- Raking leaves for 30 minutes
- Washing and waxing a car for 45 to 60 minutes
- Washing windows or floors for 45 to 60 minutes
- Gardening for 30 to 45 minutes
- Wheeling oneself in a wheelchair for 30 to 40 minutes
- Shoveling snow for 15 minutes
- Climbing stairs for 15 minutes.
Sporting Activities
Exercise doesn't need to be boring. In fact, you're more likely to engage in moderate-level exercise if you find activities you enjoy. The following activities are examples of moderate-level exercise:
- Playing basketball for 30 minutes
- Dancing for 30 minutes
- Playing volleyball for 45 to 60 minutes
- Playing touch football for 45 minutes
- Walking 2 miles in 30 minutes (1 mile in 15 minutes)
- Performing water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Playing basketball for 15 to 20 minutes
- Jumping rope for 15 minutes
- Running 1½ miles in 15 minutes (1 mile in 10 minutes).
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