Exercise and High Blood Pressure Reduction: Examples of Physical Activity
The following are some 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:
- Sporting activities
- Common chores.
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:
- Dancing fast for 30 minutes
- Playing volleyball for 45 to 60 minutes
- Playing touch football for 45 minutes
- Playing basketball for 30 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)
- Walking 2 miles in 30 minutes (1 mile in 15 minutes).
Common Chores
Despite the fact that many people don't think of common chores as "exercise," such physical activity can help
lower blood pressure. The following chores involve moderate-level physical exercise:
- 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
- Pushing a stroller 1½ miles in 30 minutes.
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