{"id":205605,"date":"2019-03-14T01:46:54","date_gmt":"2019-03-14T01:46:54","guid":{"rendered":"https:\/\/5f17670acf5743285.temporary.link\/rohsi.org\/?p=205605"},"modified":"2019-04-09T12:45:58","modified_gmt":"2019-04-09T12:45:58","slug":"exercise-a-drug-free-approach-to-lowering-high-blood-pressure","status":"publish","type":"post","link":"https:\/\/rohsi.org\/?p=205605","title":{"rendered":"EXERCISE: A DRUG-FREE APPROACH TO LOWERING HIGH BLOOD PRESSURE"},"content":{"rendered":"[et_pb_section admin_label=”section”]\n\t\t[et_pb_row admin_label=”row”]\n\t\t\t[et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]\n
Exercise\nis a drug-free approach to lowering blood pressure. Here are tips on getting\nstarted: <\/p>\n\n\n\n
Your risk for high blood pressure (hypertension)\nincreases with age, but getting some exercise can make a big difference. And if\nyour blood pressure is already high, exercise can help you control it. Don’t\nthink you’ve got to run a marathon or join a gym. Instead, start slow and work\nmore physical activity into your daily routine.<\/p>\n\n\n\n
How exercise can lower your blood pressure:<\/strong><\/p>\n\n\n\n
How are high blood pressure and exercise connected?\nRegular physical activity makes your heart stronger. A stronger heart can pump\nmore blood with less effort. If your heart can work less to pump, the force on\nyour arteries decreases, lowering your blood pressure.<\/p>\n\n\n\n
Becoming more active can lower your systolic blood\npressure\u2014the top number in a blood pressure reading\u2014by an average of 4 to 9 mm\nHg. That’s as good as some blood pressure medications. For some people, getting\nsome exercise is enough to reduce the need for blood pressure medication.<\/p>\n\n\n\n
If your blood pressure is at a desirable level\u2014less than\n120\/80 mm Hg\u2014exercise can help prevent it from rising as you age. Regular\nexercise also helps you maintain a healthy weight\u2014another important way to\ncontrol blood pressure.<\/p>\n\n\n\n
But to keep your blood pressure low, you need to keep\nexercising on a regular basis. It takes about one to three months for regular\nexercise to have an impact on your blood pressure. The benefits last only as long\nas you continue to exercise.<\/p>\n\n\n\n
How much exercise do you need?<\/strong><\/p>\n\n\n\n
Aerobic activity can be an effective way to control high\nblood pressure. But flexibility and strengthening exercises such as lifting\nweights are also important parts of an overall fitness plan. You don’t need to\nspend hours in the gym every day to benefit from aerobic activity. Simply\nadding moderate physical activities to your daily routine will help.<\/p>\n\n\n\n
Any physical activity that increases your heart and\nbreathing rates is considered aerobic activity, including:<\/p>\n\n\n\n
\u00b7 Household chores,\nsuch as mowing the lawn, raking leaves, gardening, or scrubbing the floor<\/p>\n\n\n\n
\u00b7 Active sports, such\nas basketball or tennis<\/p>\n\n\n\n
\u00b7 Climbing stairs<\/p>\n\n\n\n
\u00b7 Walking<\/p>\n\n\n\n
\u00b7 Jogging<\/p>\n\n\n\n
\u00b7 Bicycling<\/p>\n\n\n\n
\u00b7 Swimming<\/p>\n\n\n\n
\u00b7 Dancing<\/p>\n\n\n\n
The Department of Health and Human Services recommends\ngetting at least 150 minutes of moderate aerobic activity or 75 minutes of\nvigorous aerobic activity a week, or a combination of moderate and vigorous\nactivity. Aim for at least 30 minutes of aerobic activity most days of the\nweek.<\/p>\n\n\n\n
If you can’t set aside that much time at once, remember\nthat shorter bursts of activity count, too. You can break up your workout into\nthree 10-minute sessions of aerobic exercise and get the same benefit as one\n30-minute session.<\/p>\n\n\n\n
Also, if you sit for several hours a day, try to reduce\nthe amount of time you spend sitting. Research has found that too much\nsedentary time can contribute to many health conditions. Aim for five to 10\nminutes of low-intensity physical activity\u2014such as getting up to get a drink of\nwater or going on a short walk\u2014each hour. Consider setting a reminder in your\nemail calendar or on your smartphone.<\/p>\n\n\n\n
Weight training and high blood pressure<\/strong><\/p>\n\n\n\n
Weight training can cause a temporary increase in blood\npressure during exercise. This increase can be dramatic, depending on how much\nweight you lift.<\/p>\n\n\n\n
But weight lifting can also have long-term benefits to\nblood pressure that outweigh the risk of a temporary spike for most people. And\nit can improve other aspects of cardiovascular health that can help to reduce\noverall cardiovascular risk. The Department of Health and Human Services\nrecommends incorporating strength training exercises of all the major muscle\ngroups into a fitness routine at least two times a week.<\/p>\n\n\n\n
If you have high blood pressure and you’d like to include\nweight training in your fitness program, remember:<\/p>\n\n\n\n
Learn and use proper form. Using proper form and\ntechnique when weight training reduces the risk of injury.<\/p>\n\n\n\n
Don’t hold your breath. Holding your breath during\nexertion can cause dangerous spikes in blood pressure. Instead, breathe easily\nand continuously during each exercise.<\/p>\n\n\n\n
Lift lighter weights more times. Heavier weights\nrequire more strain, which can cause a greater increase in blood pressure. You\ncan challenge your muscles with lighter weights by increasing the number of\nrepetitions you do.<\/p>\n\n\n\n
Listen to your body. Stop your activity right away\nif you become severely out of breath or dizzy, or if you experience chest pain\nor pressure.<\/p>\n\n\n\n
If you have high blood pressure, get your doctor’s OK\nbefore adding weight training exercises to your fitness routine.<\/p>\n\n\n\n
When you need your doctor’s OK<\/p>\n\n\n\n
Sometimes it’s best to check with your doctor before you\njump into an exercise program, especially if:<\/strong><\/p>\n\n\n\n
\u00b7 You’re a man older\nthan age 45 or a woman older than age 55.<\/p>\n\n\n\n
\u00b7 You smoke or quit\nsmoking in the past six months.<\/p>\n\n\n\n
\u00b7 You’re overweight\nor obese.<\/p>\n\n\n\n
\u00b7 You have a chronic\nhealth condition, such as diabetes, cardiovascular disease, or lung disease.<\/p>\n\n\n\n
\u00b7 You have high\ncholesterol or high blood pressure.<\/p>\n\n\n\n
\u00b7 You’ve had a heart\nattack.<\/p>\n\n\n\n
\u00b7 You have a family\nhistory of heart-related problems before age 55 in men and age 65 in women.<\/p>\n\n\n\n
\u00b7 You feel pain or\ndiscomfort in your chest, jaw, neck, or arms during activity.<\/p>\n\n\n\n
\u00b7 You become dizzy\nwith exertion.<\/p>\n\n\n\n
\u00b7 You’re unsure if\nyou’re in good health or you haven’t been exercising regularly.<\/p>\n\n\n\n
If you take any medication regularly, ask your doctor if\nexercising will make it work differently or change its side effects\u2014or if your\nmedication will affect the way your body reacts to exercise.<\/p>\n\n\n\n
Keep it safe.<\/p>\n\n\n\n
To reduce the risk of injury while exercising, start\nslowly. Remember to warm up before you exercise and cool down afterward. Build\nup the intensity of your workouts gradually.<\/p>\n\n\n\n
Stop exercising and seek immediate medical care if you\nexperience any warning signs during exercise, including:<\/p>\n\n\n\n
\u00b7 Chest, neck, jaw or\narm pain, or tightness<\/p>\n\n\n\n
\u00b7 Dizziness or\nfaintness<\/p>\n\n\n\n
\u00b7 Severe shortness of\nbreath<\/p>\n\n\n\n
\u00b7 An irregular\nheartbeat<\/p>\n\n\n\n
\u00b7 Monitor your\nprogress.<\/p>\n\n\n\n
The only way to detect high blood pressure is to keep\ntrack of your blood pressure readings. Have your blood pressure checked at each\ndoctor’s visit, or use a home blood pressure monitor.<\/p>\n\n\n\n
If you already have high blood pressure, home monitoring\ncan let you know if your fitness routine is helping to lower your blood\npressure, and may make it so you don’t need to visit your doctor to have your\nblood pressure checked as often. Home blood pressure monitoring isn’t a\nsubstitute for visits to your doctor, and home blood pressure monitors may have\nsome limitations.<\/p>\n\n\n\n
If you decide to monitor your blood pressure at home,\nyou’ll get the most accurate readings if you check your blood pressure before\nyou exercise.<\/p>\n\n\n\n
Exercise is a drug-free approach to lowering blood pressure. Here are tips on getting started: Your risk for high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don’t think you’ve got to run a […]<\/p>\n","protected":false},"author":1,"featured_media":2065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\n
Exercise\nis a drug-free approach to lowering blood pressure. Here are tips on getting\nstarted: <\/p>\n\n\n\n
Your risk for high blood pressure (hypertension)\nincreases with age, but getting some exercise can make a big difference. And if\nyour blood pressure is already high, exercise can help you control it. Don't\nthink you've got to run a marathon or join a gym. Instead, start slow and work\nmore physical activity into your daily routine.<\/p>\n\n\n\n
How exercise can lower your blood pressure:<\/strong><\/p>\n\n\n\n
How are high blood pressure and exercise connected?\nRegular physical activity makes your heart stronger. A stronger heart can pump\nmore blood with less effort. If your heart can work less to pump, the force on\nyour arteries decreases, lowering your blood pressure.<\/p>\n\n\n\n
Becoming more active can lower your systolic blood\npressure\u2014the top number in a blood pressure reading\u2014by an average of 4 to 9 mm\nHg. That's as good as some blood pressure medications. For some people, getting\nsome exercise is enough to reduce the need for blood pressure medication.<\/p>\n\n\n\n
If your blood pressure is at a desirable level\u2014less than\n120\/80 mm Hg\u2014exercise can help prevent it from rising as you age. Regular\nexercise also helps you maintain a healthy weight\u2014another important way to\ncontrol blood pressure.<\/p>\n\n\n\n
But to keep your blood pressure low, you need to keep\nexercising on a regular basis. It takes about one to three months for regular\nexercise to have an impact on your blood pressure. The benefits last only as long\nas you continue to exercise.<\/p>\n\n\n\n
How much exercise do you need?<\/strong><\/p>\n\n\n\n
Aerobic activity can be an effective way to control high\nblood pressure. But flexibility and strengthening exercises such as lifting\nweights are also important parts of an overall fitness plan. You don't need to\nspend hours in the gym every day to benefit from aerobic activity. Simply\nadding moderate physical activities to your daily routine will help.<\/p>\n\n\n\n
Any physical activity that increases your heart and\nbreathing rates is considered aerobic activity, including:<\/p>\n\n\n\n
\u00b7 Household chores,\nsuch as mowing the lawn, raking leaves, gardening, or scrubbing the floor<\/p>\n\n\n\n
\u00b7 Active sports, such\nas basketball or tennis<\/p>\n\n\n\n
\u00b7 Climbing stairs<\/p>\n\n\n\n
\u00b7 Walking<\/p>\n\n\n\n
\u00b7 Jogging<\/p>\n\n\n\n
\u00b7 Bicycling<\/p>\n\n\n\n
\u00b7 Swimming<\/p>\n\n\n\n
\u00b7 Dancing<\/p>\n\n\n\n
The Department of Health and Human Services recommends\ngetting at least 150 minutes of moderate aerobic activity or 75 minutes of\nvigorous aerobic activity a week, or a combination of moderate and vigorous\nactivity. Aim for at least 30 minutes of aerobic activity most days of the\nweek.<\/p>\n\n\n\n
If you can't set aside that much time at once, remember\nthat shorter bursts of activity count, too. You can break up your workout into\nthree 10-minute sessions of aerobic exercise and get the same benefit as one\n30-minute session.<\/p>\n\n\n\n
Also, if you sit for several hours a day, try to reduce\nthe amount of time you spend sitting. Research has found that too much\nsedentary time can contribute to many health conditions. Aim for five to 10\nminutes of low-intensity physical activity\u2014such as getting up to get a drink of\nwater or going on a short walk\u2014each hour. Consider setting a reminder in your\nemail calendar or on your smartphone.<\/p>\n\n\n\n
Weight training and high blood pressure<\/strong><\/p>\n\n\n\n
Weight training can cause a temporary increase in blood\npressure during exercise. This increase can be dramatic, depending on how much\nweight you lift.<\/p>\n\n\n\n
But weight lifting can also have long-term benefits to\nblood pressure that outweigh the risk of a temporary spike for most people. And\nit can improve other aspects of cardiovascular health that can help to reduce\noverall cardiovascular risk. The Department of Health and Human Services\nrecommends incorporating strength training exercises of all the major muscle\ngroups into a fitness routine at least two times a week.<\/p>\n\n\n\n
If you have high blood pressure and you'd like to include\nweight training in your fitness program, remember:<\/p>\n\n\n\n
Learn and use proper form. Using proper form and\ntechnique when weight training reduces the risk of injury.<\/p>\n\n\n\n
Don't hold your breath. Holding your breath during\nexertion can cause dangerous spikes in blood pressure. Instead, breathe easily\nand continuously during each exercise.<\/p>\n\n\n\n
Lift lighter weights more times. Heavier weights\nrequire more strain, which can cause a greater increase in blood pressure. You\ncan challenge your muscles with lighter weights by increasing the number of\nrepetitions you do.<\/p>\n\n\n\n
Listen to your body. Stop your activity right away\nif you become severely out of breath or dizzy, or if you experience chest pain\nor pressure.<\/p>\n\n\n\n
If you have high blood pressure, get your doctor's OK\nbefore adding weight training exercises to your fitness routine.<\/p>\n\n\n\n
When you need your doctor's OK<\/p>\n\n\n\n
Sometimes it's best to check with your doctor before you\njump into an exercise program, especially if:<\/strong><\/p>\n\n\n\n
\u00b7 You're a man older\nthan age 45 or a woman older than age 55.<\/p>\n\n\n\n
\u00b7 You smoke or quit\nsmoking in the past six months.<\/p>\n\n\n\n
\u00b7 You're overweight\nor obese.<\/p>\n\n\n\n
\u00b7 You have a chronic\nhealth condition, such as diabetes, cardiovascular disease, or lung disease.<\/p>\n\n\n\n
\u00b7 You have high\ncholesterol or high blood pressure.<\/p>\n\n\n\n
\u00b7 You've had a heart\nattack.<\/p>\n\n\n\n
\u00b7 You have a family\nhistory of heart-related problems before age 55 in men and age 65 in women.<\/p>\n\n\n\n
\u00b7 You feel pain or\ndiscomfort in your chest, jaw, neck, or arms during activity.<\/p>\n\n\n\n
\u00b7 You become dizzy\nwith exertion.<\/p>\n\n\n\n
\u00b7 You're unsure if\nyou're in good health or you haven't been exercising regularly.<\/p>\n\n\n\n
If you take any medication regularly, ask your doctor if\nexercising will make it work differently or change its side effects\u2014or if your\nmedication will affect the way your body reacts to exercise.<\/p>\n\n\n\n
Keep it safe.<\/p>\n\n\n\n
To reduce the risk of injury while exercising, start\nslowly. Remember to warm up before you exercise and cool down afterward. Build\nup the intensity of your workouts gradually.<\/p>\n\n\n\n
Stop exercising and seek immediate medical care if you\nexperience any warning signs during exercise, including:<\/p>\n\n\n\n
\u00b7 Chest, neck, jaw or\narm pain, or tightness<\/p>\n\n\n\n
\u00b7 Dizziness or\nfaintness<\/p>\n\n\n\n
\u00b7 Severe shortness of\nbreath<\/p>\n\n\n\n
\u00b7 An irregular\nheartbeat<\/p>\n\n\n\n
\u00b7 Monitor your\nprogress.<\/p>\n\n\n\n
The only way to detect high blood pressure is to keep\ntrack of your blood pressure readings. Have your blood pressure checked at each\ndoctor's visit, or use a home blood pressure monitor.<\/p>\n\n\n\n
If you already have high blood pressure, home monitoring\ncan let you know if your fitness routine is helping to lower your blood\npressure, and may make it so you don't need to visit your doctor to have your\nblood pressure checked as often. Home blood pressure monitoring isn't a\nsubstitute for visits to your doctor, and home blood pressure monitors may have\nsome limitations.<\/p>\n\n\n\n
If you decide to monitor your blood pressure at home,\nyou'll get the most accurate readings if you check your blood pressure before\nyou exercise.<\/p>\n\n\n\n
\nhttps:\/\/www.yahoo.com\/lifestyle\/exercise-drug-free-approach-lowering-130000860.html\n<\/div><\/figure>\n","_et_gb_content_width":"","footnotes":""},"categories":[61],"tags":[],"class_list":["post-205605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-tips"],"yoast_head":"\nEXERCISE: A DRUG-FREE APPROACH TO LOWERING HIGH BLOOD PRESSURE - Rays of Hope Support Initiative<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rohsi.org\/?p=205605\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"EXERCISE: A DRUG-FREE APPROACH TO LOWERING HIGH BLOOD PRESSURE - Rays of Hope Support Initiative\" \/>\n<meta property=\"og:description\" content=\"Exercise is a drug-free approach to lowering blood pressure. Here are tips on getting started: Your risk for high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Don't think you've got to run a […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/rohsi.org\/?p=205605\" \/>\n<meta property=\"og:site_name\" content=\"Rays of Hope Support Initiative\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-14T01:46:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-04-09T12:45:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/rohsi.org\/wp-content\/uploads\/2017\/09\/diabetes-528678_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/rohsi.org\\\/?p=205605#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/rohsi.org\\\/?p=205605\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/rohsi.org\\\/#\\\/schema\\\/person\\\/af658692c4f3cc647d1d89f4d9aaac1a\"},\"headline\":\"EXERCISE: A DRUG-FREE APPROACH TO LOWERING HIGH BLOOD PRESSURE\",\"datePublished\":\"2019-03-14T01:46:54+00:00\",\"dateModified\":\"2019-04-09T12:45:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/rohsi.org\\\/?p=205605\"},\"wordCount\":1316,\"image\":{\"@id\":\"https:\\\/\\\/rohsi.org\\\/?p=205605#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/rohsi.org\\\/wp-content\\\/uploads\\\/2017\\\/09\\\/diabetes-528678_1920.jpg\",\"articleSection\":[\"Healthy Tips\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/rohsi.org\\\/?p=205605\",\"url\":\"https:\\\/\\\/rohsi.org\\\/?p=205605\",\"name\":\"EXERCISE: A DRUG-FREE APPROACH TO LOWERING HIGH BLOOD PRESSURE - 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Here are tips on getting started: Your risk for high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. 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