Hypertension in relation to daily activity
Suffering from high blood pressure and not getting enough exercise are very closely related to each other.
Find how small changes in your daily routine can make a big difference in managing high blood pressure. Your risk of high blood pressure (hypertension) increases with age but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it.
How exercise can lower your blood pressure
Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.
But to keep your blood pressure low, you need to keep exercising. It takes about one to three months for regular exercise to have an impact on your blood pressure.
Becoming more active can lower your systolic blood pressure.
How much exercise do you need?
Simply adding moderate physical activities to your daily routine will help.
Aerobic activity will help a lot to lower high blood pressure.
Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:
Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
Active sports, such as basketball or tennis
• Climbing stairs
• Walking
• Jogging
• Bicycling
• Swimming
Weight training and high blood pressure
Weight training can cause a temporary increase in blood pressure during exercise. This increase can be dramatic — depending on how much weight you lift. If you have high blood pressure and want to include weight training in your fitness program, remember
Learn and use proper form when lifting to reduce the risk of injury.
Don’t hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you do.
Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.
If you’d like to try weight training exercises, make sure you have your doctor’s OK.
Avoid passive smoking and tobacco products
Smoking is on the top of all dangers which lead to hypertension.
Coffee and blood pressure
Drinking caffeinated beverages can temporarily cause a spike in your blood pressure.
Reduce your stress
Stress or anxiety can temporarily increase blood pressure.
If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn’t work, seek out a professional for counseling.
Monitor your blood pressure at home and make regular doctor’s appointments
If you have high blood pressure, you may need to monitor your blood pressure at home.
Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.
Visit your doctor regularly. If your blood pressure is not coming under control then it is very important to visit doctor regularly.
Get support from family and friends
Supportive family and friends can help improve your health. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.
