According to the World Health Organization (WHO), uncontrolled high blood pressure is dangerous because it can lead to heart attack, enlargement of the heart, and eventually heart failure. High blood pressure can also damage your blood vessels and lead to aneurysms (weak and bulging blood vessels) and stroke. Other negative health consequences include kidney failure, blindness, and cognitive decline.
In terms of exercise, any physical activity that increases your heart rate and breathing rate helps control high blood pressure. Exercise sessions should last 30 to 60 minutes and be performed at least three to five days a week. The intensity of the exercise session should be moderate (50 to 70 percent of your maximum heart rate).
“If you can’t find that much time at once, break it up into several 5- to 10-minute bursts of activity each day.
To keep your blood pressure within the normal range, you need to keep exercising. It usually takes about one to three months of regular exercise to see a positive change in your blood pressure.
Here are some ways to stay motivated:
- Avoid overdoing it. Gradually increase your activity level over time.
- Change up your routine if you start to feel bored or lose motivation. Choose an activity you enjoy, such as dancing, swimming, or martial arts.
- Wait at least 1.5 hours after eating before exercising.
- Schedule exercise into your daily routine – write it down in a diary like any other appointment.
- Record your exercise and blood pressure readings.
- Exercise with a friend – this will help you stay motivated.
- Check in with your fitness regularly. Record your exercise progress on the chart.
Some safety tips to avoid overworking your heart
For most people with high blood pressure, exercise is quite safe. People over 50 and people with heart disease usually need to be cautious. For these people, it is advisable to consult a fitness professional before starting an exercise program.
Follow these tips:
- Pace yourself, balancing activities with rest periods.
- Do not ignore any pain or dizziness. Stop the activity immediately and see a doctor.
- Avoid lifting heavy weights as this can increase the pressure inside the body. When lifting weights, exhale as you exert yourself.
- Avoid exercising in extreme weather conditions as this can affect your blood circulation and make breathing difficult.
- Do not exercise if you feel unwell or have a fever. This can put pressure on the heart.
- Your systolic blood pressure will increase during exercise, while your diastolic blood pressure may stay the same or decrease. This is normal.
- Avoid extremely strenuous activities as they can put extra strain on your heart.
Talk to your doctor regularly about your exercise routine and monitor your blood pressure – and remember to exercise smart and safely to enjoy the health benefits of lowering your blood pressure!
