Be Active

Being physically active is one of the best things you can do to control high blood pressure. It also helps reduce the risk of heart disease. Regular activity can:

• Increase your energy and help you sleep better.
• Build your strength, so tasks won’t be so tiring.
• Help you feel more upbeat and confident.
• Help you cope with stress.
• Help you lose weight if needed.

Talk with your doctor before you start any exercise plan. He or she will find an exercise level that’s right for you. Your doctor may also tell you to avoid certain exercises. Make sure you know the signs of a medical emergency and when to seek help.

What kind of exercise?

Activities that raise your heart rate are usually best for people with high blood pressure. They make the heart stronger and help it work better. You do them for five to 30 minutes (or more) without stopping. They include:

• Walking briskly
• Hiking
• Jogging
• Swimming
• Climbing stairs
• Bicycling

Strength training, like using weight or resistance machines, can build strength and muscle tone. But it may not lower your blood pressure. In fact, your blood pressure rises when you strength train. Talk with your doctor before starting a strength-training program. Think about hiring a trained coach for a few sessions. He or she can teach you how to breathe and lift weights the right way.

Moderate exercise

Just being active helps. You only need about 30 minutes of moderate exercise on most days of the week. You can even divide your 30 minutes into 10-minute parts. You don’t need to go to a gym. Just make a few simple changes in your routine.

Here are some moderate-level daily chores and sports activities, and how much time you need to do them to get real benefits:

Sport	Time For Exercise Benefit
Playing volleyball	45-60 minutes
Playing touch football	45 minutes
Walking 2 miles at 1 mile/15-minute pace	30 minutes
Shooting baskets	30 minutes
Dancing fast (social)	30 minutes
Taking water aerobics	30 minutes
Swimming laps	20 minutes
Playing basketball	15-20 minutes
Jumping rope	15 minutes
Running 1-1/2 miles at 1 mile/10-minute pace	15 minutes

Do what you like

The best exercise is something you like to do. You’ll be more likely to stick with the exercise if it’s something you enjoy.

How much?

Regular activity is your goal. Let your body be your guide. Start off slowly. Then increase how long and how hard you exercise a little at a time.

If you have symptoms, like being short of breath or tired, you may have done too much. Start out at a lower level the next day. Your doctor can teach you how to check your pulse to keep your exercise levels safe.

Stop exercising right away and call your doctor if you feel:

• Pressure or pain in your chest, neck, down your arm, or jaw
• Dizzy, light-headed, or nauseated
• More short of breath than usual
• More tired than usual
• A heartbeat that is too fast or too slow, or is skipping a beat
• Any other symptoms that worry you

Also of Interest

Andy, who has foot problems, exercises in a pool.

Renee explains how her doctor calmed her fears about high blood pressure.