According to the American Heart Association, nearly 103 million Americans have high blood pressure. High blood pressure, or hypertension, is a condition that occurs when the force of the blood against the artery walls is too high. It is defined by blood pressure that is above 140/90 mmHg and is considered severe/life threatening at 180/120 mmHg. Often times, there are no symptoms associated with high blood pressure. It is often known as the “silent killer” as it can lead to strokes and heart attacks. Exercise is a key component to lowering Blood Pressure and you can learn ways to monitor it by following the charts below.
Due to the risk factors, it is important to know what your blood pressure is and how to correctly monitor and control it. The American Heart Association developed a chart that provides information on how to determine if your blood pressure is in a healthy range.
Top 5 Ways to Manage High Blood Pressure
- Medication,
- Diet Changes
- Exercise,
- Stress Management
- Quitting Smoking.
One of the most beneficial and easiest ways to control blood pressure is through exercise. Physical activity is a great way to not only help manage blood pressure, but it helps to reduce stress, promotes weight loss, improves sleep, and improves muscle strength and flexibility.
Studies display that inactivity is bad for our health and leads to an increased risk of heart attack and stroke. The good news is, we can reduce these risks are by being active! The American Heart Association recommends about 150 minutes (about 30 minutes, 5 days a week) of moderate-intensity activity per week. Moderate-intensity exercise is about a 4.5/10 on the Borg Rate of Perceived Exertion Scale. Research shows that consistent exercise of moderate intensity for 30 minutes 5 days a week can lower blood pressure 5 to 8 mmHg.
When considering exercise, the most important factor is choosing something that you enjoy! Activities of any kind should start off light with a dynamic warm up of about 10-15 minutes to help prepare the body for activity.
Top 7 Examples of Physical Activity:
- A brisk walk
- Hiking
- Jogging/Running
- Playing tennis
- Swimming/Rowing
- Strength training
- Exercise class: yoga, dance, zumba
Finding an exercise class or activity that is enjoyable increases the likelihood that it will become a life long habit. However, if you find you are struggling to stay engaged with exercising, read below for some helpful tips:
- Mix things up! Doing the same activity every day becomes repetitive and can get boring. If you enjoy walking, trying taking different trails, work on speed, or add in hills. It is also important to include strength training and flexibility training at least 2 days a week.
- Pick a partner or group! Find a friend or family member to exercise with! This is a great way to socialize and keep each other accountable!
- Try a new exercise class or activity! Trying a new class can help break up your routine and give new ideas to add to your workouts.
Whatever activity you choose, it is paramount to remember that activities should be paced and gradually built up over weeks and months, this helps to prevent injury and keeps your heart healthy. A great way to track progress and heart rate is through the use of fitness trackers and health apps including fit bits and apple watches, or odometer apps.
If you have been inactive for quite some time, have pain, and aren’t quite sure where to start, consult with your physician or physical therapist who can help you develop a plan that is best for you. For more information on how Action Potential can help you, visit our website at www.reachyours.com.
References: American Heart Association, heart.org
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