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.
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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