High Blood Pressure and Exercise

Examples of Physical Exercise

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
  • Chores.
     
Sporting Activities
Exercise shouldn't be boring; you're more likely to engage in moderate-level exercise if you find activities you enjoy. The following sporting activities are examples of moderate-level exercise:
 
  • Playing volleyball for 45 to 60 minutes
  • Dancing fast for 30 minutes
  • Playing touch football for 45 minutes
  • Playing basketball 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)
  • Performing water aerobics for 30 minutes.
     
Chores
Even though most people don't think of chores as "physical activity," the exertion they require can help lower blood pressure. These chores involve moderate-level physical exercise:
 
  • Shoveling snow for 15 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
  • Climbing stairs for 15 minutes
  • Pushing a stroller 1½ miles in 30 minutes.
     
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