Exercise and High Blood Pressure Reduction: An Introduction
Being physically active is one of the most important steps you can take to prevent or control
high blood pressure (
hypertension). Also, it helps reduce your risk of
heart disease. All you need is 30 minutes of moderate-level exercise on most days of the week to become physically active. Examples of such activities include:
- Brisk walking
- Raking leaves
- Bicycling
- Gardening.
You can even divide the 30 minutes into shorter periods of at least 10 minutes each.
If you already get 30 minutes of moderate-level exercise a day, you can experience benefits by doing more. Exercise for a longer period each day or engage in a more vigorous activity.
Most people don't need to see a doctor before they start a moderate-level exercise program. However, you should check first with your doctor if you:
- Are over age 50 and are not used to moderate-level physical activity
- Have a family history of heart disease at an early age
- Have heart trouble or have had a heart attack
- Have any other serious health problem.
Exercise and High Blood Pressure Reduction: Getting Started
Get started by doing 30 minutes of a moderate-level activity on most, and preferably all, days of the week.
Try brisk walking or bicycling. If you like, divide the 30 minutes into shorter periods of at least 10 minutes each. For instance:
- Get off a bus one or two stops early
- Park your car at the far end of the lot at work
- Use stairs instead of an elevator.
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