It’s clear high blood pressure is a growing concern, and a lot of people wonder about exercising with high blood pressure.
The Centers for Disease Control (CDC) reported approximately 1 in 3 adults have high blood pressure in the United States and 1 in 4 adults die each year of heart disease. And high blood pressure is one of the leading causes of heart disease.
Individuals with high blood pressure or those close to getting to that point (having a blood pressure reading of 140/90 or higher) can decrease their blood pressure through supplements like L-Arginine Plus, diet, and especially exercise.
Exercising with high blood pressure can be a little daunting, but there are easy ways to safely exercise that will help support your blood pressure levels.
Quick Tips to Exercising with High Blood Pressure
1. Doctor Recommendations
The first tip to exercising with high blood pressure is to first visit your doctor and ask for his recommendations. Regardless of what you hear from friends or read on the internet, your doctor will have the best idea of how to cater specifically to you and help you understand what’s best for your health.
2. Monitor Blood Pressure
Know and monitor your blood pressure level. Know what number you want to reach and make goals on how to reach it. How often will you be exercising? What will you be eating? Will you be taking any supplements?
3. Weekly Checkups
Once you have your goals, be sure to monitor your blood pressure at least once a week. This is extremely important because your body will be going through changes as your heart, lungs, and muscles are working harder than they are used to.
Keeping track while exercising with high blood pressure is vital to your health and progress.
You can buy an at-home blood pressure monitor or even go once a week to your local pharmacy where they have free blood pressure machines available to the public. Write down your numbers each week and if they go up, discuss your blood pressure with your doctor.
When you begin exercising with high blood pressure, take it easy and then build up to a more substantial workout as you get more comfortable with a higher intensity and a longer exercise. For most people, you can start with short, 30 minute walks at least 5 days a week.
Having a friend with you may help to pass the time or help push you. Audio books or a great playlist can also help make taking a brisk walk easier. However you prefer to exercise, remember to stay consistent to see results.
As you get used to your walk, start adding some jogging sporadically into your walks, then turn it into a full jog. Your heart will get stronger and your blood flow will increase, which will lower your blood pressure.
Listen to your body and what it’s telling you. If you are feeling good with a healthy sweat and slightly elevated heart rate on your walks, don’t worry.
However, if you are feeling light-headed, feverish, having trouble breathing, or your heart feels like it’s pumping harder than it should, promptly slow down your pace from a fast walk to a complete stop.
If it continues once you pick up the pace or the next time you attempt to exercise, call your doctor or 911 if it’s an emergency. Don’t push it and tell yourself you’re fine. It can only make it worse in the end.
6. Weight Lifting
Lifting weights is a great way to strengthen your heart and muscles as well. Weightlifting burns more calories after your workout for a longer period of time than cardio, helping with weight loss and lowering blood pressure.
Like cardio, begin with moderate lifting and gradually build to more weight with time. Make sure to breathe properly so your heart and muscles are receiving the necessary oxygen and nutrients they need to get through the workout.
When you’re exercising with high blood pressure, the ultimate keys to remember are:
- Take it easy and work your way up
- Be consistent
- Listen to your body
- Know your numbers
Exercising with high blood pressure can cause some nervousness, but if you are careful and start slow, your body will adapt and get stronger over time while helping to support your blood pressure. Lower blood pressure and a healthier heart are on the horizon if you’re willing to take the right steps.