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Being physically active is one of the most important steps you can take to prevent or control high blood pressure. It also helps reduce your risk of heart disease. It doesn't take a lot of effort to become physically active. Get started by doing 30 minutes of
a moderate-level activity on most, and preferably
all, days of the week. Brisk walking, bicycling,
and gardening are examples. You can even divide
the 30 minutes into shorter periods of at least
10 minutes each. For instance:
It is not necessary to exercise at high intensity to lose weight and/or lower blood pressure. Lower intensity exercise performed for a longer period of time is a more effective means than short bursts of high-intensity activity. It carries less risk of injury or blood pressure complications. Any type of exercise will be of benefit, but some may be more helpful in lowering blood pressure than others. Aerobic exercise (anything that leaves you a little out of breath) such as walking, swimming, jogging, or cycling is ideal for weight/fat loss and cardiovascular conditioning. If you find it difficult to hold a conversation while exercising you are working too hard. SLOW DOWN! Running is not recommended as a new activity for older people as the impact can cause serious injuries to the knee and hip joints. Fast walking is much safer - and may be more beneficial for someone wishing to burn fat. Choose an activity you enjoy. If you
are short of time or on a budget, walking could
be the ideal choice as it can be done from your
doorstep with no need for any equipment other than
a supportive pair of shoes! If you have other health
complaints, such as painful joints or back problems,
activities such as swimming or cycling may be more
suitable. Remember - .Select
an exercise routine that you are comfortable with
and remember that walking is one of the best and
easiest exercises for strengthening your bones,
controlling your weight and toning your muscles.
Start gently and build up slowly Note:
Before starting any exercise program you should
check with your doctor first if you have heart trouble
or have had a heart attack, if you are older and
are not used to doing a moderate-level activity,
if you have a family history of heart disease at
an early age, or if you have any other serious health
problem.
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General Exercise Guidelines Wear comfortable, well-fitting shoes. Replace them often. Always warm up slowly for 5-10 minutes before you start to exercise. Gradually increase the duration of your exercise up to 30 minutes a day. Wait at least 90 minutes after a meal before you start to exercise. Always cool down after exercising for 10-15 minutes. Do not exercise if you are ill, especially if you have been running a temperature. Do not exercise right after smoking or drinking alcohol. If exercising causes you pain, STOP and have it investigated. |
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Adapted from the National Heart, Lung and Blood Institute
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