You also don't need fancy equipment or a gym membership. Just getting outside to walk in the park may be all you need. Furthermore, it's a good idea to recruit an exercise partner to hold you accountable. A partner can also make your activity more social and fun.
Finally, choose exercises you enjoy. Whether that's a Pilates class or walking your dog, do something you like. In the end, you will be more likely to stick with an exercise routine you enjoy. Wait at least 30 minutes after exercising to take your blood pressure. Sit and rest for at least five minutes beforehand to help you get a more accurate reading. After a workout, blood tends to pool in the extremities, meaning less blood returning to the heart and a decrease in blood pressure. Also, the blood vessels near the skin surface widen to help release heat, causing a drop in blood pressure as well.
Let your healthcare provider know if you feel dizzy or lightheaded during exercise, as it could indicate an underlying condition.
As you take charge of your health and formulate an exercise plan, please share your plans with your healthcare provider. You'll want to make sure that you're are starting off with a regimen that is right, safe for you, and meets your individual goals. Try not to get discouraged either—pace yourself and keep going. Looking to start a diet to better manage your high blood pressure? Our nutrition guide can help.
Ciolac EG. Am J Cardiovasc Dis. Preventive Cardiovascular Nurses Association. The basics of blood pressure. Holt S. Low blood pressure and exercise: What to look out for. Your Privacy Rights. Low blood pressure can sometimes signal something serious, like internal blood loss, and the dizziness that often accompanies it can lead to falls and other accidents.
Blood pressure levels usually rise during exercise. In people with normal or high blood pressure, exercise can cause an increase of 50 to 70 mmHg in systolic blood pressure. Hypertensive crisis is considered a medical emergency and could lead to stroke or organ damage if left untreated.
First things first: Get medical advice before beginning any exercise program. Your healthcare provider can give you guidelines and tell you what to watch out for.
Other medications may lead to an increased risk of dehydration if you are participating in high-intensity workouts and not drinking adequate fluids. Once you have the medical clearance, make exercising safer and more effective at regulating blood pressure with these tips:.
Adding exercise into your daily routine provides many benefits for your physical and mental wellbeing. In addition to controlling blood pressure, exercise has several perks like stress reduction, increased energy, and more.
Skip to main content Search for a topic or drug. How exercise affects your blood pressure Working out gets your heart rate up, but actually helps reduce hypertension. Here's how. By Donna Christiano Jun. Top Reads in Health Education. Diabetes and exercise Nov. What is insulin resistance? Do coffee and diabetes mix? In their free time, a person may also prefer sedentary activities, such as watching television or playing computer games.
Some studies have found a link between a sedentary lifestyle and hypertension. One of the best ways to prevent or resolve hypertension is to be as physically active as possible. A meta-analysis investigated the immediate effects of exercise on blood pressure. The analysis, which included 65 studies, found that blood pressure readings were significantly lower following exercise.
In terms of the intensity of exercise, researchers have found that intense and moderate physical activity are equally effective at reducing blood pressure. This means that a person may still benefit from shorter or less intense exercise sessions. While any amount of physical activity is helpful, the official recommendations for adults are:. Doing more than the recommended amount of moderate exercise may bring additional benefits.
Ideally, a person should be engaging in moderate physical activity throughout the week. Also, studies have found that people with good cardiorespiratory fitness have a lower risk of developing hypertension. The Centers for Disease Control and Prevention CDC recommend that people eat no more than 2, milligrams of salt, or sodium, per day.
The CDC define a moderate alcohol intake as having up to two alcoholic drinks a day for men and up to one per day for women. When lifestyle changes alone do not bring blood pressure readings within a healthy range, the doctor may prescribe medications, such as:. High blood pressure typically does not cause symptoms. Only a test, which is quick and painless, can give blood pressure readings. A person can go for routine blood pressure tests at a local clinic or monitor their blood pressure at home with a testing unit.
If readings are high, the first step is to try lifestyle changes. A person will then have to check their blood pressure regularly to determine whether the changes are effective.
If blood pressure readings remain high, consult a doctor. Anyone who does not know whether their blood pressure is within the normal range should see a doctor for a test, especially if they also experience headaches and nausea. These can be rare indications of high blood pressure. Research shows that moderate exercise is just as effective as intensive exercise when it comes to lowering blood pressure.
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