Having an active lifestyle with plenty of exercise is critical to maintaining healthy blood pressure levels.
Exercise works in dozens of scientifically proven ways to lower blood pressure, including:
- Lowering inflammation in the body.
- Improving the function of the lining of the blood vessels (endothelial function), which leads to more relaxed arteries.
- Improving the physiological and psychological response of the body to stress.
- Improving the overall efficiency of the heart.
People who aren’t physically active may have a higher risk of health problems such as heart disease and certain cancers. Regular physical activity helps to lower blood pressure, control weight and reduce stress.
Use these guidelines for physical activity:
- Get at least:
– 150 minutes per week of moderate-intensity aerobic activity or
– 75 minutes per week of vigorous aerobic activity or
– Combination of both, preferably spread throughout the week
- Add moderate – to high-intensity muscle-strengthening activity (such as resistance or weights) at least two days per week.
- Spend less time sitting: Light-intensity activity can offset some risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (5 hours) per week.
- Increase amount and intensity gradually over time.
Don’t be afraid to get active.
- If you have not been active lately or if you are beginning a new activity or exercise program, start gradually.
- If you have cardiovascular disease or any other pre-existing condition, check with your health care professional.
- Start slowly with something you enjoy, such as taking walks or riding a bicycle.
- Scientific evidence shows that physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.
Know what is ‘moderate’ in your activity.
If you get injured when you start, you may be less likely to maintain your activity level. Focus on doing something that gets your heart rate up to a moderate level. You will probably benefit more if you are active for longer periods or at a higher intensity. But don’t overdo it. Too much exercise can cause muscle soreness and increase your risk of injury.
