Exercise And High Blood Pressure

Photo Credit: Администрация CC-BY-SA 3.0
One in three Americans suffer from high blood pressure. High blood pressure increases your risk of  stroke and heart disease. Medication can control your blood pressure. Lifestyle changes can also help keep your blood pressure in check. A healthy, low-fat diet and plenty of exercise can help reduce your blood pressure or help prevent high blood pressure. If you already have high blood pressure, check with your doctor before starting a workout program.
Your risk of high blood pressure is increased if you are over-weight or obese. A healthy diet combined with exercise can help you lose weight and lower your blood pressure. Include plenty of fruits and vegetables in your diet. Avoid eating foods that are high in sodium and don’t add extra salt to your food. Processed foods, restaurant meals and fast foods are often very high in sodium. When you eat out, ask your waiter for a low-sodium menu. 
You need at least 30 minutes of exercise every day, which can help lower your blood pressure. Walking, jogging and bicycling are excellent ways to get active. Resistance training, such as lifting weights, using exercise bands and working out on weight machines help burn body fat for weight-loss and strengthen your heart. You don’t have to exercise for 30 continuous minutes to enjoy the benefits of physical activity. You can work out 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. Exercising for 15 minutes before work in the morning and 15 minutes in the evening after work can energize you for the day and help you relax in the evening. 

Learn to check your blood pressure and check it regularly, even if you feel fine. Follow your doctor’s advice and continue to take prescribed medications as directed by your doctor. Be aware of your limitations and don’t overdo it. Stop exercising if you feel pain or feel dizzy. If you feel any discomfort or tightness in your arms, chest or throat, stop exercising. Avoid exercising outdoors on hot, humid days. See your doctor regularly and take your medication as prescribed. 

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