Being Active With High Blood Pressure

Being active is one of the best things you can do for your health. Regular physical activity may help lower blood pressure. It can also help you lose weight and feel less stressed, and it can keep your heart healthy. However, before you start any new exercise program, see your medical doctor. Depending on your age and fitness level, you may need an exam or medical clearance before you begin.

If you haven’t been active lately, start slowly. Your body needs time to get used to being active. Try these tips to get started:

• Start with just 5-10 minutes of activity a day.
• Try to do a little more activity each week until you can do 20-30 minutes a day.
• You can break up your daily activity into three 10-minute blocks of activity a day.
• A good long-term goal is to get 30 minutes or more of moderate activity at least 5 days a week.

What counts as physical activity?

You can use any combination of these or other activities to get started and to ultimately reach 30 minutes a day:

• Walking briskly.
• Gardening
• Using a stair climber.
• Biking around the neighbourhood.
• Scrubing your floors.
• Raking leaves outside.
• Doing all or part of an exercise video.
• When you are ready, taking a fitness class such as:
  • Water aerobics
  • Dance class
  • Tai chi
  • Yoga

Staying safe when you exercise

• Pay close attention to your body while you exercise and right after. If you feel dizzy, have chest pain, or just don’t feel right, stop what you’re doing right away. You may need to call your medical doctor.
• For strength training, use less weight (resistance) and do more repetitions.
• Never hold your breath or strain when you exercise.
• Stand up slowly from the floor.
• You may need to follow special guidelines if you take blood pressure medicine. Talk with your medical doctor about what guidelines you should follow.

Ask your health care practitioner if there are any tests, referrals, or treatments that might be helpful to use along with your current treatment plan.

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Take a look at our page about chiropractic care for neck pain and back pain, too!