How to Use Exercise to Lower High Blood Pressure

Daily exercise has proven effective in helping at risk individuals stave off or control high blood pressure. The chances of developing high blood pressure increase with age and can also be affected by weight gain, obesity or high cholesterol. Those with chronic medical conditions or a family history of diabetes or heart disease are also at risk. If your blood pressure is moderately high, exercise may be enough to avoid taking medication to regulate your blood pressure. If you're already using medication, exercise can make your medication more effective in lowering high blood pressure. Read on to learn how to use exercise to lower high blood pressure.

Things You'll Need

• Athletic shoes

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Instructions

Exercise Your Way to Better Health

• 1

  Lower blood pressure with cardiovascular exercise. Aerobic activity is the number one way to build a strong heart.

• 2

  Use free weights and exercise machines to complete a total body workout. Increasing muscle mass will enable you to burn more calories, leading to greater body fat and weight reduction.

• 3

  Establish fitness goals and reward yourself once they are achieved. Lowering blood pressure through exercise requires a lifestyle change and should not be viewed as a short-term solution.

• 4

  Join a walking or running group and use others as motivation. Studies show that those who exercise with a partner are three times less likely to skip a scheduled workout.

• 5

  Reduce health risks such as high blood pressure, obesity, heart disease and Type II diabetes by incorporating 30 minutes of aerobic activity into your daily routine.

Find an Exercise Plan That Works for You

• 6

  Choose a physical activity you enjoy. Walking, running, biking or playing a sport such as basketball or softball with friends are all great ways to have fun while exercising.

• 7

  Exercise at your optimal time of day. If you are a morning person, exercise early in the day when you're most energetic to reap the full benefits of your workout.

• 8

  Create alternative exercise plans that you can use in 15, 30, 45 and 60 minute intervals. Therefore, you eliminate the excuse of not having enough time.

• 9

  Be creative in maximizing your opportunities to get a quick aerobic workout. Park your car farther away from your destination or ride a bike to the store instead of driving. The additional calories you burn will add up over time.

• 10

  Eat healthy to maximize exercise results.