You probably know this by now, but exercise is one of the inexpensive ways to lower blood pressure levels. By engaging in physical activity, you can also boost the effectiveness of medication.
Exercise can get tedious. To put the fun back, do the things that you enjoy and modify them to suit as your exercise. For instance, if you hate getting on the treadmill but love going outside, you could hike or jog around the neighborhood. Cant stand lifting weights at the gym? Why not substitute it with gardening or yoga, if that suits you? Just let your doctor know beforehand what types of exercise you have in mind.
To get the most out of your exercise, you might want to consider getting a trainer who can show you how to do the moves.
Ideally, you need to incorporate strength training in your regimen. To do this, you can use weights or weight machines. If you have no access to gym equipment, bodyweight exercises like push-ups, abdominal crunches and squats will do the trick.
For a low-impact exercise, you can go swimming. It wont put a lot of stress on your knees, unlike running. Still, it is equally beneficial at lowering blood pressure.
So how much exercise should you do?
Exercise done at moderate intensity may be performed for at least 30 minutes each day for five days a week. Brisk walking, if done regularly, may be enough to keep you off your medication in the long run. Over time, gradually increase the intensity and duration of your exercises. This will eventually lower your blood pressure to a safe level.
For overweight individuals, losing at least 10 pounds can greatly improve overall health, resulting from the lowering of blood pressure levels.