How to Reduce Blood Pressure With Exercise

High blood pressure can lead to very serious medical conditions. If you suffer from high blood pressure or are at risk for developing high blood pressure, taking some simple precautions and making a commitment to exercise can have a positive effect. Simple yet effective changes in your lifestyle will reduce and help control your blood pressure.

Things You'll Need

• Contact information for your doctor Exercise routine/schedule Gym membership or somewhere to exercise regularly Proper workout attire and footwear

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Instructions

How to Reduce Blood Pressure with Exercise

• 1

  Test your blood pressure level. Identify your level will help you determine your risk for disease and how much you need to lower your blood pressure. Routine health checks should include a blood pressure screening. However, if you feel you are at a higher risk, have your blood pressure checked regularly. Many pharmacies carry self-monitoring equipment, and churches, hospitals, fire stations and clinics often offer free screenings.

• 2

  Talk with your doctor about your cholesterol level and set an achievable goal you can work toward. In addition to discussing your cholesterol level, discuss other aspects of you medical history and any medications you are taking. This may alter the treatment options. Work with your doctor to create an exercise and healthy diet plan.

• 3

  Start your exercise plan right away. This can be done by joining a gym. Many gyms offer individual aerobic and weight lifting equipment, yoga and pilates classes, group aerobic and cycling classes, personal trainers, and dietitians. There are many other options other than joining a gym. Leisure walks, jogs, bicycling or rollerskating will increase your heart rate and help you reduce your blood pressure.

• 4

  Find a workout buddy. Working out with a partner, whether in or out of the gym, is more motivating and increases your accountability to continue exercising regularly. This makes working out seem less like a chore and more enjoyable.

• 5

  Include physical activity in your daily routine. Increase the amount of walking you do by parking farther from your office building or the grocery store. If you live close enough, ride a bicycle to work. Whenever possible, take the steps instead of the elevator. This will increase your heart rate and therefore burn more calories. Take a short walk with your coworkers during lunch to help fight that urge for an after lunch nap. Walk down the hall to deliver that message to the boss instead of using the phone.

• 6

  Create a list of healthy food choices and keep it with you. This will motivate and encourage you when eating out. When ordering from a menu at a restaurant, consult your list to ensure that you are staying on track with your diet plan. It will not help your exercise routine if you do not make an effort to eat healthy.

• 7

  Throw away "junk" food in your home, and replace them with healthy snacks and meal ingredients. Removing the temptation to eat unhealthy snacks at home will make it easier to avoid them at restaurants and the grocery store.