Exercise when you have high blood pressure

(HealthDay) – High blood pressure is a serious risk factor for heart disease, stroke, and other life threatening medical conditions. Although many people need medication and dietary changes to control their blood pressure, exercise is a key part of almost every management plan.

Scientists know that exercise allows the body to adapt so as to lower blood pressure, but there is no single formula that works for everyone. However, there are general guidelines regarding four key aspects of exercise.

Frequency: Try to do daily aerobic exercise and strength training twice a week (non-consecutive days to allow muscle repair).

Intensity: Aim for a moderate intensity exercise to get started. For aerobic workouts, this means that you must reach between 60% and 70% of your maximum target heart rate (or 220 minus your age). Evidence suggests that a higher intensity exercise may result in greater reduction in hypertension, but for the moment the risks are not clear.

duration: Aim for at least 30 minutes of aerobic activity a day, increase to 60 minutes if possible. If time or ability is a problem, train in 10-minute segments that add to your daily total. Bodybuilding should target all major muscle groups using a weight that allows you to complete two to three sets of 10 to 12 repetitions each.

Type: Walking, cycling and swimming are aerobic activities that are effective and easy to use. Strength training can be done with free weights, weight machines, elastic resistance bands and / or your own body weight (pumps, for example).

Working with your doctor on your exercise program is a must. He or she can suggest a test to determine your ideal target heart rate during vigorous activity. If you are taking medication for high blood pressure, make sure that it does not affect your ability to exercise.

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