Systolic Pressure Exercise

More than 50 million adults in the U.S. currently suffer from high blood pressure. Blood pressure is divided into two readings. Systolic pressure reveals the amount of pressure exerted on blood vessels when the heart beats. Diastolic pressure is the amount of pressure exerted between heartbeats. Systolic pressure is considered the best source for determining a patient's overall heart health.

Exercise

• Exercise is a vital component to a healthy lifestyle, especially when it comes to the health of one's heart. Becoming active can lower a patient's blood pressure just as much as some medications. In fact, on average, individuals who exercise lower their systolic pressure by 5 to 10 milliters of mercury. For some patients, that is enough of a change to avoid blood pressure medication completely.

Swimming

• Swimming laps is an excellent initial aerobic exercise. By avoiding the soreness and wear and tear of weight baring aerobic exercises, this is one exercise people are delighted to continue doing. When using swimming as an aerobic exercise, one should try to achieve an active heart rate of between 110 and 120. An optimal goal should be to swim laps for at least 30 minutes each day.

Walking

• Fast walking is another great start for a lifetime fitness routine. Keeping in mind the goal heart-rate of 110 to 120, it is best to start off with a regular walking speed for a block. Next, begin increasing the speed until you have reached a level where you are breathing a little faster, but not gasping for air. Maintain this speed for at least 20 minutes, then slow back down to a regular speed for the last 10 minutes of the walk to allow the body time to cool down.

Bicycling

• For those who prefer to travel a little faster, bicycling is a fun and highly aerobic activity. Because one is in a sitting position, it is excellent for those with arthritis or back issues. In order to get a full aerobic workout using a bicycle, begin with a comfortable pace and speed up slowly until you are breathing faster. At that point, maintain current speed for at least 40 minutes, then slow back down to the more comfortable pace.

Observations

• To lessen the chance of injuries, be sure to start an exercise routine slowly and build as time passes. Stop exercising if you feel any chest pain, dizziness, pain in the arms or jaw, shortness of breath, or excessive fatigue. As always, check with your doctor before starting any type of new activity.