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We strive to get out accurate and reliable information for our community members. Here we include fun posts with tips and tricks to live a healthier lifestyle and updates on our programs and classes. Also, please scroll below to see what programs we are offering.
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8 Tips for Exercising with Hypertension

2/13/2015

5 Comments

 
Did you know that three out of four older adults over the age of 60 years old have hypertension/high blood pressure (American College of Sports Medicine)?

It is fairly common that exercise can help lower blood pressure, it also gives you more energy while protecting against cardiovascular disease, osteoporosis, high cholesterol, and diabetes. Regular exercise also helps the heart become more efficient, so it does not have to work as hard. 

Prior to starting any exercise program, please contact your doctor with any concerns or issues you may be having.
Hypertension and Exercise
  1. Do not be discouraged if your blood pressure does not decrease immediately. It takes months for regular exercise to affect blood pressure.
  2. Lifting weights is very beneficial. Lifting weights will cause a temporary increase in your blood pressure but will return to your normal at the conclusion of your work-out. Be careful, lifting too heavy of weights will cause your blood pressure to increase and may cause light headiness and possibly other issues.
  3. When lifting weights or performing any physical activity REMEMBER TO BREATH. Holding ones breath could cause an increase in blood pressure, so take nice and even breaths "in through your nose, and out your mouth".
  4. Do not exercises where you put your arms above your head or do exercises where your head, drops below your heart. For example, stay away from overhead shoulder press and reaching for your toes from a standing position.
  5. Monitor your heart rate during exercise. My favorite and easiest way to monitor heart rate is to use the "talk test".  If you can exercise and talk to a friend or family member without loosing your breath, you are in an appropriate heart rate level.
  6. Warm-up the body prior to exercising. A warm-up should be at least 8-10 minutes long to gradually increase the heart rate and prevent your heart rate and blood pressure to increase to abruptly. 
  7. A cool-down is very important for the body, especially for those with high blood pressure. Never stop a work-out or physical activity without slowly bringing down the heart rate. Stretch out the muscles worked and focus on your breathing, slowly bringing down the heart rate.
  8. Please stop exercising if you feel:
     - Dizzy
     - Weakness or fatigue
     - Lightheaded
     - Pressure or pain in your neck, arm, jaw or shoulder
     - Irregular Heart Rate
     - or if you feel any chest pain


Author: Samantha, MA Kinesiology
5 Comments
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Shaylee Packer link
8/12/2020 06:17:17 am

You mentioned that it could take months of exercise to lower your blood pressure. Are there any natural supplements one can take as well as exercise to help with hypertension? My sister wants to take back control of her life, but wants to make sure she does it right. I will have to share these tips with her, and see what she thinks.

Reply



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