Exercise plays a valuable role in controlling blood pressure. Experts recommend engaging in moderate physical activity for at least 30 minutes five to seven days of the week. You do not need to push yourself to the point of discomfort to achieve benefits. In a recent analysis of more than 50 trials, regular, moderate physical activity reduced blood pressure by an average of 4/3 mm Hg.
When it comes to blood pressure lowering, aerobic exercise is very important. Aerobic exercise raises your pulse, expands your lungs, and works the heart and circulatory system. Some examples of aerobic exercise are walking, swimming, cycling, gardening, yard work, dancing, cleaning the house, tennis, and golfing (carrying clubs without a cart).
Adding some strength training (hand weights or weight machines) to aerobic exercise can help as well, because it builds muscle mass. Increased muscle boosts metabolism and helps with weight control, which, in turn, lowers blood pressure. But lifting weights alone will not reduce blood pressure as much as aerobic exercise.
Balance exercises also are beneficial for people with hypertension. These exercises won't lower blood pressure but can help prevent falls related to orthostatic hypotension -- dizziness or light-headedness that occurs when you get up too quickly from a seated or lying position.
Gadgets That Can Help With Exercise -- Devices that measure progress or entertain while working out can both offer incentives to exercise and make it more pleasant. Here are some popular gadgets:
- Pedometers. One way to track exercise is to count your steps with a pedometer, working up to 10,000 steps per day. Pedometers range from inexpensive to high-tech devices that can download walking information onto your computer. Cost: $4–30.
- Heart monitors. These devices are worn on your wrist or chest and measure heart rate during any activity, from mowing the lawn to working out in the gym. They are especially good for people who are starting an exercise program and are concerned about overdoing it. While not inexpensive (around $100), they also serve as a watch and timer.
- Audio players with headphones. An MP3, CD, tape, or other audio player for listening to music or books can make the time pass while working out. Player prices range from $20 to more than $100.
