Exercise To Reduce Blood Pressure
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Being physically active is one of the most effective ways to prevent or control high blood pressure. It does not take a lot of effort on your part to become physically active. The American College of Sports Medicine (ACSM) recommends 30 minutes of moderate-level physical activity on most days of the week. Some examples are walking, biking, swimming, and raking leaves. Remember, before starting any exercise program, you should see your physician
Most everyone finds it difficult to find the time to exercise, even though we are aware of the benefits to our health. However, you can easily make the changes that are required to lower your blood pressure. Wearing a pedometer will keep track of your steps, and may encourage you to increase the amount you walk. There is no magical exercise to lower you blood pressure, but 10,000 steps a day is a great start. You can also try taking the stairs rather than the elevator, park at the far end of the parking lot, walk or ride a bike instead of driving, during your lunch break take a 10-15 minute walk, or play ball with your kids. Try several different things until you find one or more that you enjoy! Here are a few more examples:
Common Chores:
- Wash and wax your car for 45-60 minutes
- Wash your windows or floors for 45-60 minutes
- Gardening for 30-45 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Raking and bagging leaves in 30 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Shoveling snow for 15 minutes (be careful of you back - use proper form)
- Vacuuming for 30 minutes
- Stair walking for 15 minutes
- Scrubbing walls for 45-60 minutes
Sports Activities:
- Rollerblading for 30 minutes
- Playing volleyball for 45-60 minutes
- Playing golf (walking)
- Walking 2 miles in 30 minutes (1 mile in 15 minutes)
- Kayaking for 30 minutes
- Hiking for 30 minutes
- Dancing fast (social) for 30 mi
- Water Aerobics for 30 minutes
- Swimming laps for 20 minutes
- Playing basketball for 15-20 minutes
- Jumping rope for 15 minutes
- Taking a group exercise class for 30-60 minute
- Running 1.5 miles in 15 minutes (1 mile in 10 minutes)
Most importantly, be safe and have fun!
Tara Nau
Wellness Center Manager
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